Mobility, Activation & Warm-Up
Hip Flexor Stretch
x 60 seconds per side
Squat Rocks x 60 seconds
and into …
Glute Activation Warm-Up (20 seconds on the rig/10 seconds off the rig)
and finish with …
20 Over/Unders
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Sets 5-6 – 1-2 reps @ 90%+
Rest 2-3 minutes between sets
B.
Two sets of:
Every minute, on the minute, for 3 minutes:
5- 7 Donkey Kick Burpees
followed by…
Every minute, on the minute, for 3 minutes:
Max Reps Handstand Shoulder Taps in 30 seconds
(Freestanding or against wall)
C.
Every 2 minutes, for 8 minutes (4 sets of):
14-20 Alternating Lunges
Make sure you show control on the way down and let that back knee ‘kiss’ the ground versus crash into it. For some of you this may mean doing bodyweight only lunges
D.
35-54:
Every 3 minutes, for 15 minutes, complete (5 sets):
50 Double-Unders
10 Handstand Push-Ups
55+:
Every 3 minutes, for 15 minutes, complete (5 sets):
40 Double-Unders
10 Handstand Push-Ups to 3″ riser
Scaling Options for Handstand Push-Ups (choose one of the following):
DB Seated Press x 10 reps
2 Wall Walks
Scaling Options for Double-Unders (choose one of the following):
Reduce the reps by 1/2
Single Unders x double the reps
Running Single-Unders in place
Athlete Notes:
You’ve got an easily customizable conditioning piece today! You should have around 90 seconds of rest so if that isn’t the case please adjust. If the movements are pretty easy for you then ‘upgrade’ todays conditioning to 30/20 Heavy Rope Double-Unders and HSPU to a deficit OR strict! We are just getting in some kipping handstand push up practice since many of you are prepping for some upcoming online qualifiers and in person competitions so we want to make sure you get a few sessions with kipping HSPU. That being said … if you are not participating in any upcoming online qualifiers and don’t have a desire to compete in the sport of CrossFit then please change kipping handstand push-ups to strict (reduce the reps by half) or replace with wall walks.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Complete for time:
300/240 Calorie Concept 2 Bike
Rest 3 Minutes
200/160 Calorie Concept 2 Bike