03/19/2015

Main – CROSSFIT

Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

(No Measure)

5 minute spotting skill workshop:

Spotting the handstand hold under the shoulder

*2 spotters at a time. 2×10 second spots per person. Athletes who are most comfortable being upside should pair with first time spotters.

Metcon (No Measure)

Fitness:

Accumulate 90 seconds in the top of the handstand against the wall OR with progression https://www.youtube.com/watch?v=Dd09gcXCXc8

*2-3 per group and spot each other under shoulder if needed.

Performance:

Max handstand hold against wall x 2

*60 second rest between attempts. Only your heels should be touching the wall.

Metcon (Weight)

EMOM x 20 minutes:

Odd-

2 Hang cleans with 5 second hold in the bottom position of each rep.

*Add 5-10 pounds to load used on 03/12/2015.

Even-

5 Strict HSPU at hardest deficit/progression used on 03/03/2015

*Record weight used for hang squat cleans.

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