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.


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


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.



  • 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.


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.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s