8/10/17 Workouts & News

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CROSSFIT

 

Handstand Pushup Practice

Every :90 sec x 6 rounds

A) 4-6 Strict HSPUs

B)  8-12 Kipping HSPUs

C) 6-8 HSPU Negatives

D) :20 to :30Second Handstand Hold (kick up or Wall Facing)

E) 3-5 Wall Walks

 

-Then-

 

"Karl Joseph" HERO WOD

21-15-9

Push Press @135/95

Box Jump

Overhead Squat

(Select a weight that challenges you but keeps you under the cap.

Weight should not feel like a 1 or 3 rep max each time you pick up the bar)

Timecap: 15 mins

 

*******************************************

 

FASTFIT

 

Every 2 min x 6 rounds

10 DB Single Arm Split Jerks

(As form improves work on increasing weight)

-rest-

 

As Many Rounds as Possible in 5 Minutes

10 Slam Balls

10 Reverse Crunches

-1 min rest-

 

As Many Rounds as Possible in 5 Minutes

10 TRX Rows

10 Situps

-1 min rest-

 

As Many Rounds as Possible in 5 Minutes

10 Wall Balls

10 Side throws (5 per side)




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