CrossFit – Sun, Jan 7

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Cardio warm-up

3 rounds:

Row or bike 1:00

-Rest :20

Handstand warm-up

Progression // Focus

Shoulder taps // Extend the non-moving arm aggressively.

Shoulder taps in pike // Get the hips higher than the shoulders and tuck the chin.

Partial wall walk // Press hard into the ground.

Wall walk // Slowly step up and down the wall.

Partial kick-up // Extend the arms hard and swing one leg up hard.

Handstand hold // Extend the arms and elbows aggressively; push the floor away.

240107 (Time)

– RX –

3 rounds for time:

10 shoulder presses (75/115 lb)

:20 handstand hold

10 overhead lunges

:20 L-sit hold

– INTERMEDIATE –

3 rounds for time:

10 shoulder presses (55/75 lb)

:20 handstand hold

10 overhead lunges

:20 L-sit hold (knees bent)

– BEGINNER –

3 rounds for time:

10 shoulder presses (35/45 lb)

:20 plank hold

10 overhead lunges

:20 plank hold

Skill Work (Checkmark)

Post-workout:

Accumulate:

50 good mornings (empty barbell)

Stretching (No Measure)

1 set:

1:00 doorway pec stretch/side

– AT-HOME – (Time)

3 rounds for time:

10 dumbbell shoulder presses (35/50 lb)

:20 handstand hold

10 single-arm dumbbell overhead lunges

:20 L-sit hold

– Use two dumbbells for the shoulder presses and one for the lunges.