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

CrossFit 5/9/19

8
May

CrossFit 5/9/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

30 second handstand hold

Skill

16 EMOM Row, FRH, plank (AMRAP – Reps)

EMOM for 16 minutes

Minute 1: Row 15/12 cal

Minute 2: 1 minute front rack hold 53’s/35’s

Minute 3: 1 minute plank

Minute 4: Rest

Int:

12/9

35/26’s

45s plank

beg:

10/8

45s hold

30s plank

Score TOTAL reps completed. 1 second = 1 rep

Metcon

10RFT 10 wallballs, 10 burpees (Time)

10 RFT

10 Wallballs 20/14#

10 burpees

Cap: 16 minutes

Int:

14/10#

8 burpees

Beg:

10/6#

6 Burpees

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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