Tag

HSPU
Warm-up Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs Alternate Versions: V1 20 hand release Push-ups 40 Jumping Pull-ups 60 Air Squats V2 10 Handstand push-ups 20 Pull-ups 40 Assited Pistols *Band/DB or KB *Operate at a skill level that allows you to move confidently. **Big chunks...
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Warm-up Run 400m Push-up to Pike x5 Hanging Hollow Pull-up/Kneeling Pull-up Bench Dip/Box Dip Dip (Matadors or Unassisted Box) Hspu Prep: Threshold test w/ab mats Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200 meters Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run...
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Warm-up Before class starts: CS Activation Inch worm Banded Bear crawl Leg Throws HS Prep: Push-up Pike Push-up HSPU Scaling Toes to Bar Prep: Knee Tuck Toes to Hips Toes to Head Toes to Bar Metcon Prep: Wallball x10 KBS x10 2 Rounds at metcon effort Handstand Push-ups *W/ability to do complete full range: utilize...
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Warm-up Row Intervals 1m Rounds R1-20SPM R2- 26SPM R3- 20 SPM R4- 30 SPM R5- 20SPM Push-up x10 Walking Lunge 50ft Burpee x5 Pike Push-up x10 KB Walking Lunge 50ft (Light) Burpee x5 HSPU x3-5 Metcon (Time) Row 500m Handstand Push-ups x15 KB/DB Walking Lunge 200ft Burpee x20 3 RFT *Shoot for 7-9 Min rounds...
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Warm-up Candle Stick Carry 100ft Each arm Inch Worm Overhead Carry 100ft Each arm Handstand hold x20-30 sec Front Rack Carry 100ft Each arm Jump Rope HSPU Metcon 1 Metcon 2 Prep: Push-up KB SDLHP Goblet Squat 2-3 Sets building in weight Metcon (No Measure) Emom 10 Odd- x45-60 Dubs Even – 5-10 HSPU *Expect...
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Warm-up CS: Strength Metcon Prep push-ups x10 Knee tucks x10 Overhead Hold x30sec Pike Push-ups x10 Overhead March x30sec Handstand Push-ups x5 Toes to Bar x5 Overhead Carry 50ft Metcon Rehersal: 5 HSPU 3 toes to Bar Overhead carry 10-20ft 3 rounds Building to weight Metcon (AMRAP – Rounds and Reps) 12 Handstand Push-ups 6...
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Warm-up Row warm-up x15 each Legs/Shoulders/Arms Pick Drill 1m Arms 1m Arms/Torso 1m Full Stroke Kneeling Hamstring Stretch Hip Thrust x15 Inchworm to push-up x5 PvC Back Squat x10 (Coaches Pace) Metcon Prep: Rope Climb lecture (J-hook/Heel Hook v Wrapping leg) Handstand Push-up Demo and Scaling Build Back Squat Bar Set up work area Brehm...
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Warm-up Crossover symmetry before class Leg swings and ankle rotations Wall forearm slides Push-up to downward dog Handstand Push-ups (Max unbroken handstand push-ups) Pull-ups (Max unbroken kipping pull-ups) Toes-To-Bar (Max unbroken toes to bar) AMRAP: Metcon (AMRAP – Rounds and Reps) 12 minutes 30 foot plate push (45/35) 30 plate ground to overhead 30 ft...
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Warm-up Couch stretch Chinese stretch/straddle stretch Partner Handstand Hold 30 sec L-sit Hold 15 sec + 10 Metcon Prep: 3 rounds progressing in skill Lunge x10 Knee tucks/leg lifts/toes to bar x5 Push-up/pike Push-up/HSPU Burpee Box Jumps x5 Metcon (Time) Buy in – 30 Cal Bike Then 50 lunges 40 toes to bar 30 handstand...
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Warm-up Jump rope Pivot Lunge Pike Push-up RKBS KB Press Metcon 1 Prep 2 rounds X15 dubs X10 KBS *build in weight and skill Metcon 2 Prep: Strict HSPU Range Test Front Rack Lunge (Build in Weight, alternate legs. Metcon (AMRAP – Reps) Tabata Dubs KB Snatch *Circuit fashion. Metcon (AMRAP – Rounds and Reps)...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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