CrossFit Albuquerque – CrossFit
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
