A. Warm Up
2 Rounds: 250 Meter Moderate Row 5 Spiderman and Reach, each leg 10 Scap pull ups 15 kip swings 20 Shoulder Taps (Try box shoulder taps if you can) Split Jerk Primer Minute 0:00 - 5:00 3 x 3 Jerk Balance with an EB to start, then 2 with a light weight Minute 5:00 - 10:00 3 x 3 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM Scoring: Not Scored B. Strict Handstand Push-Up 2 x Max Reps Every 2:30, for 5 minutes (2 sets): Max Strict Handstand Push-Ups Coach's Notes: This will coincide with part C for those that have Strict HSPU. We will do 2 max Efforts in the 6 minute block while the other members of class are doing part C. C. Push Press 4 x 3 Every 90 seconds, for 6 minutes (4 sets): 3 Push Presses rest 2 minutes D. Split Jerk 4-3-2-1-1-1 Every 90 seconds, for 9 minutes (6 sets): Split Jerks
E. 3 Rounds For Time of Wall Ball Shots, Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Running 3 Rounds for Time:
Coach's Notes: That is 10 Each arm for the DB OH lunges
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July 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |