CrossFit:
A.) 20min. EMOM:
Odd: 15 Wall Balls 20/14lb.
Even: Pick one
Option 1.) 3 Power Snatch + 3 OHS
Option 2.) Build to a 3 RM Power Snatch “Touch and go” style
Odd: 15 Wall Balls 20/14lb.
Even: Pick one
Option 1.) 3 Power Snatch + 3 OHS
Option 2.) Build to a 3 RM Power Snatch “Touch and go” style
When you input your score, please not which option you did.
B.) For Time AND Quality: (15 min time cap)
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPU’s
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPU’s
This is a very hard piece that may require a lot of scaling for some. so I am going to go over a few options:
1.) Kip just 1 of the movements.
2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs
3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.
1.) Kip just 1 of the movements.
2.) Scale the big numbers out so it’s doable like… 10 rounds of 3 pull-ups and 3 HSPUs
3.) Can’t do HSPU’s at all? Strict DB “arnold press” from a seated position.
P.S. I put this in. every few months, because it is important to have this fundamental strength down before kipping. If you have extra time, I highly recommend doing this once a week until you can cruise through! If you’re already fast, then add a deficit to the HSPUs or throw a vest on for the whole thing.
Cool Down:
2 min easy cardio
Sweat:
25 Rounds:
6 Cal Assault Bike
5 DB Thrusters 45/30s
4 Pull-Ups
3 Burpees