Tuesday, July 9, 2019

CrossFit Feral – NW – CrossFit

Three parts today:

1. Gymnastic skills to start, pairing strict handstand pushups with handstand walking.

2. Conditioning, with higher skill gymnastics paired with a heavier dumbbell.

3. Midline to finish.

Warm-up

Warm-up (No Measure)

300m Row

:20s Deadhang, with 5-7 Scap Retractions + Wrist Stretches

10 Hollow Rocks

12 Suitcase Deadlifts (6/side)

8 Pausing Superman Holds (2s at top)

3-2-1:

Walkouts

Spiderman + Reach

After each set, 10-15s HS Hold Stretch

Spend 3:00 on Practice & Discussion:

Strict HSPU movement subs

Handstand Weight Shifting & other drills

Gymnastics

Not for Time:

1:00 Light Row + 60% of Max Strict HSPU Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Strict HSPU Reps

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Strict HSPU Reps

1:00 Light Row + 50′ HS Walk

Metcon

Run DMC (Time)

4 Rounds:

200 Meter Run

10 C2B Pull-ups

200 Meter Run

12 DB Snatches 50/35

RX+: (8 BMU), (70/50)

L2: (40/25)

L1: (30/15)

C2B Movement Substitutions:

Pull-ups

Banded Pull-ups

Ring Rows

Midline

OPTIONAL:

On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB

Minute 2 – GHD Static Hold – Belly Up (Supine) OR Hollow Rock Hold

Minute 3 – Banded Good Mornings