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.
