CrossFit – Tue, May 16


CrossFit – Tue, May 16

American Fit Co Northwest – CrossFit


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


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


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