WORKOUT OF THE DAY

01-16-2019

South Slope CrossFit – CrossFit


Skill


(18 Minutes)
Handstand Push Ups
–Movement review
–Pike HSPU on Box Capacity Test

THEN…

Rx (>8 reps on box test):
x3 Kick up And Hold
x4 Kick up and Tempo Lower

Scale 1 (3-7 reps on box test):
x3 Kick up And Hold
x4 Tempo Lower on Box in Pike

Scale 2 (0-2 reps on box test):
x5 Tempo Lower on Box in Pike or on knees

TIME REMAINING…

Warm Up / Fault ID:
x3 Warm Up Sets of 3-5 Reps

Gymnastics


Handstand Push Ups
Every 2:00 x 6 Rounds
–Perform two sets of kipping HSPU. Work time NTE 1:00
–Goal = 1 Moderate + 1 Small Set EG: 8+4, 12+6, etc..
–Scale 1—>sets on box in perfect pike
–Scale 2—>sets on box with knees on abmat

Kipping Handstand Push Ups (Varied)


Record total HSPU accumulated.

Skill


(6 Minutes)
Assault Bike
—Discuss Saddle/Set Up for 2 Minutes, then have them hop on bike
3-4 Minutes of Guided Skill work

CONDITIONING


4 Rounds for Max Total Calories
1:30 AMRAP Assault Bike Calories
00:30 Rest

Metcon (Calories)


Record Assault Bike Calories accumulated.

GUNSLINGERS (NOT IN CLASS)

Strength A


Primary:
Set Every 2:00 x 8 Rounds
Power Clean + Power Jerk + Split Jerk
Goal = All sets performed @ 75-80%
**May increase load for final two sets if quality remains constant**

Accessory:
Alternating EMOM x 12
A: Reverse Barbell OVH Lunge x 8 Reps (4 Each Leg), Moderate weight
B: x1 Set Max Consistent Strict Pull Ups (If able to perform at least 6 total each round, use Chest to Bar)

Power Clean + Power Jerk + Split Jerk (8 x 3)


Record weight used for Clean + Jerk Complex

Reverse Barbell OVH Lunge (7 x 8)


Record weight used for barbell overhead lunge sets.

Strict Pull Ups (7 x Varied)


Record total strict pull ups accumulated

Metcon

Metcon (Time)


Team of Three
For Time
Against a 10 Minute Clock
50/35 Calorie Assault Bike, Each Team Member
Then:
50 Toes to Bar
25 Sandbag Over Shoulder (150/100
0)
50 Sandbag Squats (150/100)
**The first team mate can begin accumulating reps on the chipper as soon as they have completed their calorie bike buy in. Their team mates can join them, distributing the reps in any fashion, once their buy in is completed*

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