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Wednesday 8/7/2019

6
Aug

Wednesday 8/7/2019

Midcoast CrossFit – CrossFit

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Skill Work

Strict HSPU’s

Warmup:

60 Seconds of wrist mobility

60 Seconds of wall down dog

30 second tripod hold (scaled – on wall)

1. Kick-up:

Find hand positioning.

One leg bent in front, one leg straight out back.

Arms straight, look through hands, push off back foot.

Hold 10 Seconds – 5x (20 sec. rest)

(Scaled – Practice controlled kick-ups even if you never reach the wall – 10x)

2. Partial range of motion Strict HSPU:

3 mats, head to mat 5x 60 sec. rest

(3 sets taking mat/mats away as you feel comfortable with movement)

Scaled Version – 3 sets of 10 pike or box HSPU’s w/ 60 sec. rest

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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