CrossFit – Tue, Oct 17
Warm-up
Gymnastics
50 Strict HSPU (AMRAP – Rounds)
Get to 50 Strict HSPU in as little sets as possible
TC: 12 minutes
Score: number of sets (the lower the better)
Scaling Options
Beginner:
7-10 x 5 Band Assisted push ups
Intermediate:
Get to 30 strict reduced ROM HSPU
Perform
Get to 100 strict HSPU in as little sets as possible
*Add a deficit if your Max effort is 25 reps+
Metcon
Metcon (Checkmark)
E2MOM x 8
20 Burpees
10 KBS 32/24KG
TC: 16 minutes
Score: Checkmark
Scaling Options
Beginner
15 Down & ups
10 Russian KBS @ moderate
Intermediate
20 Burpees
10 KBS @ 24/16kg
Perform
N/A
Extra Accessory
Post Chain (Checkmark)
Seated Good morning
3 x 8 @RPE 8/10
Rest as needed between sets
A. General
5 rounds
3-5 Shuttle runs
5 burpees
B. Activation
2 sets
– 8 alternating Bird Dogs
– 8 Prone Ws
– 8 hollow rocks
– 4-8 Pike Push ups / Band chest press
Band chest press: https://youtu.be/GNuFqLKjwYc?si=BYLQYCS7NUflPznb
C. Specific Progression
Intermediate and Beginner athletes find their modification and loading. They should be able to hit at least 10 reps in their working section
Then
5 min EMOM
– Beginners: practice modification
– Advanced: 3-5 SHSPU