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WHAT IS CROSSFIT
CrossFit is the principal strength
and conditioning program for many
police academies and tactical
operations teams, military special
operations units, champion martial
artists, and hundreds of other elite
and professional athletes worldwide.
Our program delivers a fitness that
is, by design, broad, general, and
inclusive. Our specialty is not
specializing. Combat, survival, many
sports, and life reward this kind of
fitness and, on average, punish the
specialist.The CrossFit program is
designed for universal scalability
making it the perfect application for
any committed individual regardless of
experience. We’ve used our same routines
for elderly individuals with heart
disease and cage fighters one month out
from televised bouts. We scale load and
intensity; we don’t change programs.
10 February 2010
Shoulder Press75% of your 1 rep max
10 sets of 2 RepetitionsRest up to 2 minutes between sets
add up total tonnage and post to comments.
If you don't have a 1 rep max
do 5-5-3-3-1-1-1 to establish those benchmarks
1200#
95-115-115-115-125-125-125-115-115-125
2700#
1120#
3000#
5(75s)-5(85s)-3(90s)-3(95s)-100-105-105...max established=105#
75% > MAX = 105# rested 1.5 minutes for the first 5 sets and 2 minutes for the last 5.. getting stronger already. mmmm