05/11/17

Warm-up

250 meter row then
3 rounds
5 barbell thrusters
5 inch worm pushups
5 box jump step downs

Max Box 1 step Box jump(Distance)

5 attempts to establish high as possible one step box jump.

15 minutes to establish this marker

Metcon (Time)

50/40 calorie row
50 barbell thrusters (45lbs)
50 american kbs 53/35
50 wall balls
50/40 cals airdyne

ITASA

5x5 strict hspu @ 3011 ; 2 minrest

5x3 strict deficit negatie hspu @ 4/3 “ @  5011 ; 2 min rest

Don’t got hspu ?

5x5 seated barbell press @ hap @ 3011 ; 2 min rest

5x3 hspu negatives @ 3011 ; 2 min rest

5x30 sec hs hold ; 90 sec rest

gymnasty

Got hs walk?

Accumulate 200 feet hs walk

5x20 hs teeters ; 2 min rest

Don’t Got Hs walk ?

5x20 ft lengths lateral hs walk ; 2 min rest both right and left

5x20 hs teeters ; 2 min rest

Mobility –

3 min thoracic stretch over medicine ball

2 min couch stretch per leg

CRx BB

1. rear foot elevated split squat 12/10/8/6/12/12
2. banded box squat (use sling shot or tied band) - 5x5 @ hap @ 3011 ; 2 min rest
3. plate situp - 5x12 @ hap @ 3030 ; 2 min rest

metcon

4 rounds
200 foot farmer carry at 70/53
8 no pushup burpee
8 goblet squat 53/35

Published on by crossfit reflexion.