01/31/2019

CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8 min x

5 Ring Rows

7 Push Ups

9 Hollow Rocks

Handstand Push-ups (8 min x skill progression)

1) Kick Up in HS Hold

2) HS Negative

3) Kipping HSPU

4) Strict HSPU

5) Deficit HSPU

Gymnastics

Pick 1 of the Following 3 workouts to build your HSPU tolerance

Metcon (Weight)

8 min x

5 Heavy Push Press

30-60 sec HS Hold
Try to use a heavier Push Press Weight than last time

Handstand Push-ups (15 sec AMRAP HSPU emom x 8)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

15 HSPU

25′ HS Walk

2 Rope Climb

25′ HS Walk

Weightlifting

Metcon (No Measure)

1) 4 Rounds

6-10 Strict Pull Ups // 10-15 Weighted GHD Sit Ups

2) 4 Rounds

8-12 Bentover Row // 10-15 KB Pike Cruch

3) 4 Rounds

10-15 DB High Angle Row // 10-15 Evil Wheel
// means superset

By |2019-01-29T21:00:00+00:00January 29th, 2019|Workouts|Comments Off on 01/31/2019