Tag

HSPU
Metcon (AMRAP – Reps) Bike Toes to bar Row Handstand push-ups 45:15 6 rounds Complete each movements in a Circuit. 45 seconds of effort and 15 seconds of rest/transition time Warm-up Row 1k Bike 1 mile Handstand push-up Progression Pike/deficit pike x5 Strict HSPU x5 Kip Efficiency x5 Toes to bar progression Knee Tucks x10...
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Warm-up Banded couch stretch Banded Walk 90 sec Swimmers x8 Rainbow x8 HSPU Prep: Deficit Pike x5 Elevated Pike/Deficit Pike x5 Strict HSPU x5 Kipping Attempts/Clean-up x5 Demo Lunges/Box Jumps/Wallballs Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-ups In...
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Metcon (Time) Row 15 HSPU 15-12-9 Row x15 Ring Dips 15-12-9 Warm-up Row 500m Wall Slides x8 Swimmers x8 HSPU Progression: Deficit Pikes push-up x5 Elevated Deficit Pike push-up x5 Pike Push-up x5 Elevated Pike Push-up x5 Single Leg Elevated Pike Push-up x5 Handstand push-up (Strict or Kipping) x5 Dip/Ring Dip Progression Floor Press x20...
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Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009. To learn more about Nutts click here
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Clean and Jerk (4×3+1) Every 2 min Warm-up 45:15 Jumping Jacks Push-ups Leg Lifts 2 rounds Clean & Jerk Progression Jump and Land (waist and Chest) High Hang Power Clean + Push Press x5 Hang Clean + Jerk x5 Clean + Jerk x5 Post Strength HSPU Progression Deficit Pike Push-ups Pike Push-ups HSPU Scaled w/Mats...
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Warm-up Handstand Push-up Progression: -Pike Push-ups 2×5 ~Elevate Platform for HANDS if needed. ~Elevate 45# Plates until Feet are Level with Hands ~Remove one foot -Test Invereted Range of Motion Kipping: Keep Shins Parrell to the wall. Make first contact with the wall at full extension. Rope Climb Progression: J-Hook Demo ~if Grip Strength isn’t...
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Warm-up Pike 5 sec R leg Lunge w/elbow to floor 5 sec R Leg Rotation in lunge 5 sec Switch legs. Toes to bar progressions Knee tucks x10 Toes to Hips x10 Toes to chest hold x3 Kipping toes to waist x5 Increase range over the course of 4 more sets *goal on the non-kipping...
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Warm-up Row 500m Scapula Press (Plank) x30 Sec PVC Work Press x10 Dip/Drive (no press) x5 Push-press x10 Push Press (3-3-3-3-3 Build) Progression Example: x5 w/bar x5 @ 95# x3 @ 135 x2 @ 165 x1 @ 185 First Set @ 205# Working Sets: 205/220/230/245/260 1x: Push Press (1xME @ 80% of 3RM) Metcon (AMRAP...
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Nick (Time) 12 Rounds for time of: 10 DB Hang Squat Cleans 6 Handstand Push-ups on dumbbells In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006 To learn more about Nick click here
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Deadlift (5×8 Across) 10# increase from last week Metcon (AMRAP – Rounds and Reps) X15 HSPU X15 Power cleans X15 Sit-ups AMRAP 20
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Workout of the Day

CrossFit

  • CrossFit WOD – 8/14/18

    Warm-up
    Side shuffle 100m l/r

    Run 400m

    Clean and Jerk Prep:

    Pull Under 1/4;Half;Full

    Tall Jerks x5

    Hang Clean x5

    Push Press x5

    Clean x5

    Jerk x5

    clean and jerk x3
    Clean and Jerk (x3)
    Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
    Metcon (Time)
    Run 200m

    Run 400m

    x 9 Clean and Jerks

    5RFT
    run 200m with 45/25 plate.

    Clean and Jerk options

    135/95

    95/65

    75/45

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