St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 5/8/19

7
May

CrossFit 5/8/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

Weightlifting

Front Squat (3 with 3 second pause on rep 1)

Build to heavy set of 3 with a

3 sec pause at the bottom of the squat on first rep

Metcon

3RFT 600m Run, 3 RC, 30 DB Snatch (Time)

3 RFT

600M Run

3 Rope climbs

30 Alt DB snatches 50/35

17 Min Cap

Int:

Rope Climbs to 12′

35/20

Beg:

400m Run

2:1 Rope Walk-ups

20/10

Homework

For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Dan

Handstand Push-ups

Day 1: Establish 1 min max HSPU (Rx: Strict, Int: Kipping). Allowed to come off of wall during that time. Must start each rep with locked out arms.

Subsequent days: Divide day 1’s reps in half and use that as a target number. Perform 1 min on 2 min rest for 3 rounds, trying to hit your target number each round. If you hit your target for all 3 rounds, add 1-2 reps for the following day. Stay at same rep scheme if you don’t hit the target for all 3 rounds.

Ex:

Day 1: Performed 20 reps of strict HSPU

Day 2: Complete 10 Strict HSPU as target each round of 1 min on, 2 minutes resting, for 3 rounds.

Day 3: perform 12 reps each round

etc.

Beginner:

Learn to get inverted!

Pike Holds > Elevated Pike holds > Wall Walk-ups > Head stands (learning to kick-up to wall) > elevated headstands > Handstand holds

Throughout the week, try to progress as far as you can through the list

Handstand Push-ups

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