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.
We are looking for strict movement for both HSPUs and Pull-ups; no kipping.
HSPUs: If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
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
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