MONDAY CROSSFIT 05/07/18
A. Skill Work
Headstand/Handstand/HSPU progressions/
or
Handstand walk practice- if you’re already proficient with HSPU
Choose an option based and practice for 10 minutes. Below are some ideas:
headstand against the wall
free standing headstand
box handstand (elevated pike) and box hspu
wall climb
wall handstand
free standing handstand
shoulder taps on wall
lateral wall walks
Don’t forget to have an exit strategy. Use mats for added padding.
B. Push-ups (3 x 50%, then AMRAP)
May challenge:
Take 50% of your max unbroken push-up reps and complete for 3 sets, unbroken. Do this 3 days per week, adding 1 rep each session, then complete one max set (burnout set). Take at least one day off between each session. If you didn’t test this week then test as soon as you can.
C. GRIND:
run 800 m
3 rounds of:
20 kb swings
20 burpees
run 800 m
18 minute time cap.
SPORT:
run 800 m
30-20-10
HSPU
KB Swings
run 800 m
18 minute time cap
