CrossFit Hakkapeliitta – CrossFit
A: Overhead Squat (5-5-5-5-5)
B: Shoulder Press (5-5-5-5-5)
Double strength day. Double shoulders. We have one shoulder stabiliser movement (OH squat) paired with a pressing movement (press). We want the two movements to be supersetted (alternated) round for round. So, they would do one set of OH squat, then one set of press and so on. This will change the stimulus slightly for the subsequent rounds, but that is ok. They should be somewhat conservative with their pressing weight at the start because this will be the movement that is affected the most.
Everyone: To test their strength limits for these two shoulder heavy movements. The limiting factor for most people won’t be their squatting strength. It will be their shoulder stability during the OH squats coupled with their pressing strength endurance for the presses.
For today, this might mean being a little more conservative in the first few sets of pressing than people might think. Starting weight should be roughly 70-75% of 1RM. (Use this as a guideline).
If people do start failing their presses, that is fine, just take some weight off for the next rounds.
Try and maximise rest periods. Rest at least a minute between movements and at least 4min between sets. That will put you right around 30min for the whole workout.
Fitness: The goal should be the same as the other two categories, with extra effort on technique. This may mean using a lower load across the sets.
Ideally, nothing should need to be scaled today, but for injury reasons, scale press to single arm DB press. For ROM reasons, scale OH squats to back squats BUT perform 10 PVC OH squats every round as well.