CrossFit – Tue, Sep 10

Tuesday WARM up (AMRAP – Reps)

10:00 AMRAP
30-second Jump Rope
10 Cossack Squats
10 Hollow Rocks
10-second Handstand Hold
5 Pike Push Ups

Skill Work (AMRAP – Reps)

Strict Handstand Push-ups: Week 2

Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

Metcon – Tuesday (AMRAP – Reps)

81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
V-Ups after each round
(KG conv: 24/16)

Time Cap 15mins

RX+

108-84-60-36
Double Unders
27-21-15-9
Goblet Squat (70/53)
20 GHDs (Or V-Ups) after each round
(KG conv: 32/24)

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