Crossfit Garage – CrossFit
Skills
Use the first 15 mins of class to go over P.O.P and establish a working weight for SDHP for the workout
Metcon
SDHP HSPU AMRAP (AMRAP – Reps)
5 Sumo Deadlift High Pulls
REST 20 seconds, then:
2 minutes AMRAP Handstand Push-ups
REST 3 minutes
*Complete the above work a total of 4 times (4 rounds)
Score is total number of HSPU reps
In notes, include SDHP weight
Bright Spot
Sumo Deadlift High Pull
Handstand Push-ups
Accessory Work
15 Glute-and-Ham Raises (on GHD)
20 KB Goblet Squats (slow)
30 Alternating DB Bicep Curls
20 KB Goblet Squats (slow)
15 Glute-and-Ham Raises
*OPTIONAL – Athletes choose weight
Intended Response
Taxing on the shoulders so warm up appropriately.
Short work times and long rest periods at the end of each round cue athletes to get as much work done during AMRAP portion as possible. Pay close attention to the clock for stop and go opportunities.