HAPPY BIRTHDAY SHARON TERRY!!!

Week Three - HSPU, Pressing, and Core

Hope you all had a great weekend. This week we take you a bit deeper into the inverted world and add handstand push ups to the mix. Again use the scaled options here if you need and work hard.

Day One

Rx'd work:

8 minute AMRAP of

  • 4 strict HSPU *rx+ = do them freestanding!
  • 6 strict knees to elbows (get knees to elbows, not armpit)
  • 80ft handstand walk

 

Scaled work:

8 minute AMRAP of

  • 4 strict HSPU (off box)
  • 6 strict knees to elbows (can do laying on floor holding pole)
  • 8 plate walks

 

Day Two

Rest as needed between sets.

 

Rx'd work:

  • 5x5 deficit HSPU, 12" or more
  • 3x10 L-hold to standing press (off parallettes)
  • 5 max-effort floor slides in pushed out hollow position (use frisbee or furniture slide to slide) 

 

Scaled work:

  • 5x5 deficit HSPU (off box)
  • 3x10 L hold to standing press (off box)
  • 5 max effort floor slides in pushed out hollow position (use frisbee or furniture slide to slide)

 

 

Day Three

Rx'd work and scaled work:

10 min emom

  • 8-10 strict HSPU (small deficit for RX+)
  • 8-10 strict toes to bar or scaled: hollow ball press

 

 

 

What’s the best gift someone could give you today?

WOD 2315

Front Squat Warm Up

Front Rack Mobility

2 Rounds

20 Squats w/band

5 Inch Worms

20 OH Squats

 

STRENGTH

Front Squat

Four sets of:

Front Squat x8 reps
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds

Step Ups x 8 reps
Rest 90 seconds

METCON (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
10 Push-up
20 Toes-To-Bar
30 Box Jumps

 

This weeks Birthday spotlight

Sharon Terry            Nov 16th

Michelle Nicholson  Nov 18th

CROSSFIT
MONDAY
6AM, 10AM, 4:30, 5:30, 6:30
TUESDAY
6AM, 10AM, 4:30, 5:30, 6:30
WEDNESDAY
6AM, 10AM, 4:30, 5:30, 6:30
THURSDAY
6AM, 10AM, 4:30, 5:30, 6:30
FRIDAY
6AM, 10AM, 4:30, 5:30
SATURDAY
9AM, 10AM

 

TEENS
TUESDAY            7:30PM
THURSDAY          7:30PM

KIDS
TUESDAY            4PM
THURSDAY          4PM
 

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