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
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