CrossFit – Wed, May 15

Crossfit Garage – CrossFit

Hand-release Push-ups & Running (Time)

– RX –

For time:

9 hand-release push-ups

100-m run

15 hand-release push-ups

200-m run

21 hand-release push-ups

400-m run

21 hand-release push-ups

200-m run

15 hand-release push-ups

100-m run

9 hand-release push-ups
14 minute time-cap

Coaches Notes:

-8:00-12:00

-Short to moderate duration effort

-Longest run in 2:00 or less

-First set of hand-release push-ups in 1:30 or less

Skill Work (No Measure)

Post-workout

Accumulate:

2:00 in a handstand

– Athlete’s choice: freestanding, against the wall, feet on a box, etc.

– SKILL I – (Checkmark)

4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.

– In Skill – I, set up a 100-ft course and walk as far as possible without breaking.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side