Tuesday 5/12/20
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
Run 200 m + 20 mountain climbers + 5 inchworms to push-up
Run 200 m + 20 bird peckers (https://youtu.be/w8a1syF0IEM)+ 5 candlesticks (https://youtu.be/GDM0oqIGxhc)
Run 200 m + 20 wide stance floor touch + 5 wall climbs (https://youtu.be/UlIzMa6Eiz8)
20 sec. Handstand hold – scale to wall walk or pike hold
10 Handstand shoulder taps – scale to pike shoulder taps
3 HSPU Negatives
2 rounds
3-5 Strict HSPU – scale to hard elevated feet/pike push-up
5 Kipping HSPU Practice
2 rounds
Workout Prep
Warm-up (No Measure)
Review SDHP if needed.
20 SA. DB SDHP – 10 each side.
Fully Loaded
4 x 250 m row efforts – ascend speed every effort so that the last 250 m is at 100 %
* Rest 1-2 min. between.
Unloaded
Review lateral deadlift jumps as needed.
20 reps.
Metcon (Time)
30 SA DB SDHP (15 each side)
Max set unbroken HSPU
4 Rounds
FULLY LOADED
250 m Row
Max set unbroken HSPU
4 Rounds
UNLOADED
30 Lateral Deadlift Jumps
Max set unbroken HSPU
4 Rounds
Cooldown
Warm-up (No Measure)
1-2 min. Wall facing shoulder stretch (https://youtu.be/oKuFQgv8t6o)
1-2 min. Hamstring stretch
(https://youtu.be/o5YmkazdJzg) – use more static version.
