Tuesday, June 18, 2019

CrossFit Feral – NW – CrossFit

Re-testing some baselines with strict handstand pushups, and strict pull-ups.

This will lead us into a conditioning benchmark – the classic CrossFit.com girl, “Helen”.

Warm-up

Warm-up (No Measure)

200m Row, 20 Banded Good Mornings

200m Run, 16 ABMSUs

200m Row, 12 Suitcase Deadlifts (6/side)

200m Run, 8 Scap Retractions

Then:

1:00 Pass-throughs

1:00 Lat stretch with PVC

1:00 Walkouts

Gymnastics

This is a repeat from the first week of our cycle, on Apr 2, 2019. Go back and check your starting point and see if you can make progress.

PULL-UPs: If we are beneath 3 strict pull-ups, let’s band today. Check your notes from April 2nd to see which band you used.

A: Strict Handstand Push-ups

Movement Substitutions:

Dumbbell Strict Presses

Barbell Half Presses

B: Strict Pull-ups

Movement Substitutions:

Banded Pull-ups- Choose a band tension that allows for at least 7 reps

B: Strict Pull-ups

Movement Substitutions:

Banded Pull-ups- Choose a band tension that allows for at least 7 reps

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups