Shoulder Smolov Jr. Week 1

I was exhausted yesterday. 9 hours in the gym over the weekend will do that I guess. Went to CrossFit Intuition for the 9am.

Warm-up

• Crossover Symmetry Activation
• Arm Circles
• Rapid Toe Touches
• 20 Air Squats

Strength

Shoulder Press – Smolov Jr. Week 1 Day 4

• 5×45#
• 5×95#
• 10x3x127.5#

Yep, actually used fractional plates. Wasn’t too hard. Going up 10# for week 2 should be interesting.

Conditioning

10-9-8-7-6-5-4-3-2-1

• Box Jumps (30″)
• Burpees
• Russian KBS (53#)

I lost track in the middle and ended up doing round 6 twice. Whoops! Finished in 9:49.

Midline

3 Rounds

• 30s Side Plank (L)
• 15s Rest
• 30s Side Plank (R)
• 15s Rest
• 30s Plank
• 15s Rest

Finished up with Crossover Symmetry Recovery. Definitely time to start doing the Plyo and Iron Scap on some days. I’ve been able to get the 90/90 move up to a band matching the other movements, so not having any issues with my shoulder there anymore.