Day 34: Heavy Arms
CrossFit Staunton – CrossFit
100 DUBs or DUB jumps working timing of hands
12 Atlas Stone Clean and Presses
20 walking lunges
2 20 foot yoke walks with your deadlift max on the yoke
A: Shoulder Press (3RM)
From the floor:
clean the bar, strict press three times. Warm up and repeat till you find a 3RM.
B: Upper Body Accessory
Hit this just as hard as the main lifts for the day. Pick 3-5 exercises to hit your weaknesses. Be sure to hit at least one, maybe two movement(s) that strengthen your mid and upper back, then your shoulders, then your chest/triceps, think about your forearms/grip. This is not an exhaustive list, but one to pull from.
Pull/Chin ups, Bent over/Pendlay Rows, Ring Rows, KB/DB Presses/Rows, J Rows, Face Pulls, Band Pull Aparts, Dips (w/ or w/o weight), Push Ups, HSPUs…
2017 05 17