HSPU Archives – CrossFit Elizabethtown

December 5, 2019ByAdminInCrossFit

CrossFit WOD 12/6/19

Warm-up Jump rope singles KBS Deadlift Push-ups Double unders RBKS Pike push-ups KBS HSPU range test 3.2.1.GO! Metcon (No Measure) Every 3m for 30m 30 double unders 10 KBS 5 HSPU *This will be a push. **If possible keep HSPU strict. ***Maintain 60s or more rest for the first half of the workout. Fall off...

November 12, 2019ByAdminInCrossFit

CrossFit WOD 11/13/19

Warm-up Down and backs 2minutes Partner backbend Superman to hollow Underhand/overhand hang. Metcon Prep: Push-up Hollow arch (hanging) Pike push-up Beat swings Kick to wall Pull-up HSPU test “Lazy” deadlift Single unders Deadlift Double unders 3.2.1.Go! Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In...

October 24, 2019ByAdminInCrossFit

CrossFit WOD 10/25/19

Warm-up Nordic lift x10 Dead bugs x20 2 rounds Back bend (partner assist) Push-ups Good mornin Hs practice Deadlift Hspu test Hs walk practice Deadlift (8m to build to a heavy 3rm) Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups...

October 14, 2019ByAdminInCrossFit

CrossFit WOD 10/15/19

Warm-up Inch worm Straight leg bear crawl Push-up False a grip hang (loose fingers) 30 sec Pike push up Ring row Practice HS. Metcon Prep: Hell slides on wall March (slow, jogging, running) Falling v Leaning RKBS KBS 3.2.1.Go! Metcon (5 Rounds for reps) Handstand push-ups Ring rows 5 rounds of max effort sets *Rest...

August 25, 2019ByAdminInCrossFit

CrossFit WOD 8/26/19

Warm-up Dead bugs x50 Nordic lift x50 DB shoulder press x20 Good morning x20 Deadlift prep: (top-down) thigh Knee Full ROM Metcon Prep: Push-up/pike push-up/HSPU (DEMO) Deadlift (15-10-8-5-5-5-5-5) *Build **Set 15 & 10 should elevate heart rate and “wake up” the muscles ***Put into practice the skills learned from the last 5 weeks of pausing....

July 18, 2019ByAdminInCrossFit

CrossFit WOD 7/19/19

Warm-up Flutter kicks x50 V-ups x10 Side plank w/twist x10 3 rounds Pull-up Prep: Discuss rib/elbow position & importance of Negative. Metcon Prep: 3-4 sets 3 Wallballs 3 HSPU *build weight of Wallballs and ROM of HSPU gradually over the 3 sets Pull-ups (5×5-8) *3-8 sec negative **the lower your ability is to do pull-ups,...

July 4, 2019ByAdminInCrossFit

CrossFit WOD 7/5/19

Warm-up Back Extension 15 + 20-30 sec hold Walking heel sweeps Hand release push-ups Practice handstands 2-3 min Brief Metcon and Prep movements: deadlift (PVC) Push-up Deadlift (Bar) Pike-ups Deadlift (Increase weight) HSPU Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Rest 8 Minutes Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups *Deadlift...

June 28, 2019ByAdminInCrossFit

CrossFit WOD 6/29/19

Warm-up Practice Jump rope for 3 min: Singles > Doubles> Triples Hang and Shrug Kick to Handstand Hollow/Arch (Hanging) Pike Push-up/push-up Beat Swings Strict HSPU threshold test Pull-ups/Chest to bars HSPU (Strict v Kipping) Metcon (AMRAP – Reps) Death by: Pull-ups HSPU Double Under Interals: Pull-ups x2 HSPU x2 Double Unders x10 *”Death by” standards:...

June 20, 2019ByAdminInCrossFit

CrossFit WOD 6/21/19

Warm-up Inch worm x5 Hollow Arch (Hanging) DB/KB Front Squats x10 DB/Kb Front Squats x10 Practice Kick to HS x10 (wall or open floor) Beat Swings x10 Barbell thruster x10 HSPU Scaling (deficit, Pike, hand release) Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows) Thrusters (Build to weight) Metcon (5 Rounds for time) Every...

May 30, 2019ByAdminInCrossFit

CrossFit WOD 5/31/19

Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...

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