December 1, 2023

CrossFit – Fri, Dec 1
Reminder. No noon class this week. Back to regular schedule next week.Sign up for the in-house comp on December 9th! Awesome prize packages!

Warm up

A. General

2-3 minutes DU practice
Then
2 sets
4 Pike HSPU / Banded pike HSPU
8 Empty bar front squats / Air squats
10 Reverse lunges

B. Mobility

Band lat stretch
1 x 1:00/side

C. Specific
3-4 minutes HSPU Practice to focus on tripod position
– Headstand against Wall
– Kip up from headstand
– Tempo Kipping HSPU
Beginners:
Pike HSPU practice using band or box
Band: https://youtu.be/qeyrmuNnsfc?si=Pbi2WZ1Hk51H7cg6


Hang Squat clean
– 3 Tall muscle clean
– 3 Tall muscle squat clean
– 3 High hang clean
– 3 Hang cleans

Metcon (Time)

For time

150 Double unders

70 STOH 95/65

70 Hang Clean 95/65lbs

70 Box Step ups @ 24/20″

150 Double unders

RX+ = 70 HSPU instead of STOH

TC: 21 minutes

Score: Time

KG: 43/30

Scaling Options

Beginner

100 Single unders

50 DB shoulder press @ 25/15lbs x 2

50 Hang Squat Clean @ 25/15lbs x 2

50 Step ups @ 20/16″

100 Single unders

Intermediate

75-150 Double unders

70 STOH 95/65

70 Hang Squat Clean 75/55lbs

70 Step ups @ 24/20″

75-150 Double unders

Accessory / Extra

Banded leg curls

100 reps not for time