Tuesday, October 13, 2020

CrossFit Albuquerque – CrossFit

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Warm-up

400 m run

10 arm circles forward

10 arm circles back

10 arm swings over/under

10 arm swings up and down

:30 wall chest stretch

10 toe touches

10 lateral lunges

10 spiderman crawls

5 downward/upward dog

10 scap push ups

3 sets:

15 top down deadlifts

:15 hs hold

5 push ups

Gymnastics

On a 20 Minute Clock…

Practice HandStand Skills:

0:00 – 5:00

Hand Stand Hold

Accumulate up to 5 MIN in Holds

Use a kick up or wall walk up or perform free standing

5:00-20:00

STRICT HSPU STRENGTH DEVELOPMENT

5 sets of 5 reps, SLOW negatives either on BOX HSPU, HandStand against wall.

*for advanced, do HSPU negatives at a deficit.*

Metcon

Metcon (Weight)

12 MIN EMOM:

Min 1: max kipping HSPU :45

Min 2: 10 Deadlifts

Min 3: 200 M Row

RX+ 4″/2″ def kipping hspu, 275/185, 250/200 row (15/12 bike cals)

RX kipping HSPU, 225/155, 200/175 row (12/10 bike cals)

L1 1-2 matts kipping, 185/125, 175/150 row, (10/8 bike cals)

L2 off box/pike HSPU, 155/105, :45 row/bike

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