Hang on for dear f**king life team...you are nearly there!! ;-)
In all honesty, this week has been an awesome example of programming. One thing per hour and guess what, it has been a significant challenge. Even some of the best have been humbled and forced to scale loads.
Hannah has been designing workouts in the background for a while and has been let loose, with some intelligent adjustments throughout the week, in response to feedback from those taking part, have allowed you to continue pushing all week.
What a stud!
CrossFit Cardiff WoD
Within 10mins, complete an AMRAP of:
2 Shoulder To Overhead (80/60kg)
A cheeky bit of movement redundancy, going from something heavy overhead to bodyweight will be a spicy challenge.
Please post rounds to the whiteboard...
1. Tempo press ups - 4 sets x 5 reps (2s down, 1s pause with chest hovering above the floor and a fast ascent)
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 1 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2 After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 1- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3 After set 3 perform shoulder taps x 20 reps
1.4 After set 4 perform push up hold to plank x 10 reps