12/27/16

Warm-up

3 rounds
7 calories airdyne
7 pushups
3 lunges each leg

Push Press (5-4-3-2-1-1-1-1-1 @ hap ; 90 seconds rest )

working up to 5 heavy singles proceed with 5 reps then 4 reps then 3 reps then 2 reps then 5 heavy singles.

Metcon (Time)

7 rounds
7 hand stand pushups
14 toes to bar
40 double unders

26 min cap

Competition

Metcon (Time)

7 rounds
7 strict hand stand pushups
14 toes to bar
40 unbroken double unders

26 min cap

ITASA

Got dips ?

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min rest

2 sets max effort hand release push up ; 3 min rest

Muscle up prep -

5x20 sec false grip hang with lacrosse ball in each hand , if 20 seconds is too steep drop sets to 10 seconds ; 1 min rest

accumulate 3 min of hollow hold ; if hollow hold is too easy accumulate 3 min of hollow rock ; rest as needed

 

Published on by crossfit reflexion.