CrossFit – Tue, May 16
American Fit Co Northwest – CrossFit
Warmup
20 Second Jumping Jacks
20 Second Standing Calf Raises
20 Second Forearm Stretch
20 Second Single Unders
20 Second Down Dog to Push-Ups
20 Second Active Samson
20 Second Active Spiderman
20 Second Single Unders
HANDSTAND PUSH-UPS
15 Second Handstand Hold
Cue athletes to press through the floor and squeeze glutes to brace.
5 Pike Push-Ups
Cue head to move forward to create a slight triangle with the three points of contact (head and hands).
2 Handstand Negatives
Cue full control to the floor.
2-3 Strict Handstand Push-Ups
Cue full control to the floor and creating the triangle on the ground.
4-5 Kipping Handstand Push-Ups
The athletes should never lose control of the rep and be falling to the floor. The athlete should be able to stop the rep at any moment. That is the control we are striving for.
6 Handstand Push-Ups
20 Crossovers
1 Rope Climb
HAND IN HAND (Time)
5 Rounds:
12 Handstand Pushups
10-20-30-40-50 Crossovers
2 Rope Climbs
Metcon (No Measure)
3 Rounds:
10 Seated Arnold Press
10 Diamond Pushups
Max Banded Tricep Press Downs