CrossFit – Tue, Aug 22

CrossFit Templum – CrossFit

Warm-Up

1 set:

1:00 jumping jacks

:10 Samson stretch lunge/leg

1:00 burpees

Specific Warm Up

HANDSTAND PUSH-UP REVIEW

3 pike push-ups (floor)

3 pike push-ups (box)

1 wall walk + handstand hold

2 handstand push-up negatives

3 x 3-5 kipping handstand push-ups

PUSH PRESS REVIEW

3-5 dip-drives, slow

3-5 dip-drives, fast

8-10 push presses

8-10 push presses

LOADING

Give athletes ~5:00 + the break to build in load while performing several handstand push-ups after each set.

3 sets:

3-5 push presses (building)

3-5 handstand push-ups

– Rest 1:00-1:30 between sets.

Metcon

Push Press (5 set of 3 reps)

5 sets for load and reps:

Every 4:00, complete:

3 push presses

– Immediately following your final push press, complete a single max set of handstand push-ups.

* Score best set of push press and best set of HSPU

Handstand Push-ups

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

Work Your Weakness (Strength;Skill;Stamina)

Squat Clean and Jerk (6 sets:
Every 2:00 complete:
1 squat clean and jerk
– Start your first set around 60% of your best single squat clean and jerk.
– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR give)