Wednesday Workout: Building the Upper Body & Core

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Wednesday Workout: Building the Upper Body & Core


We’ve got a good one for you today at WildFire!

First, we are going to begin with a gymnastics/core grinder.

Then, we’ll work on Shoulder Stability and Strength with the Dumbbelll Strict Press.

There are a lot of ways to build strength. In fact, any additional volume on any lift you do will help you build strength in that area.

The question each athlete needs to answer for themselves is, “where are my weaknesses and what will I commit to do to improve them?”

The upper body and shoulder area is typically an area of weakness in most athletes.

Focusing some time and attention on the upper body and shoulders will have a dramatic impact on your strength.

Again, consistency is the key.

The Dumbbell Strict Press works really well because the shoulders are operating independently from one another. So there’s no way to overcompensate on one side versus the other.

Just be sure to stick with the same weight on both sides and this will help to equal out any strength imbalances you may have.

For the workout, we have a 10-1 rep Burner with some more shoulder and upper body strength building.

The un-even med ball push ups are another great way to build strength and stability In the upper body and core.


So strap in, go hard, and have FUN…TODAY at WildFire CrossFit


Wednesday, December 20, 2017

Core Strength
Ring Support Hold
Handstand Hold
Pike Dip
Wall walk
Heel taps
Leg lower & lift flexed feet on the way down, point toes on the way up
Superman to hollow hold roll
Side Plank

Strong : Dumbbell Strict Press 3-3-3-3-3

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Weighted Lunge, 45/25 lbs (r+L =1)
Medicine Ball Push Up, 20/14 lbs (r+L=1)
Medicine Ball Russian Twist, 20/14 lbs (r+L =1

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