PRE-WOD MOBILITY:
- Light rolling for 2 min of T spine/lats
- Light rolling for 1 min of quads
- :45 sec wall stretch
- :30 sec couch stretch
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| a) WARM UP:
10 min amrap of:
- :20 sec wall sit
- Run 4 lengths of gym
- :20 sec front plank
- Run 4 lengths of gym
- :20 sec handstand hold
- Run 4 lengths of gym
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| b) STRENGTH/SKILL:
4 sets of HSPU work
- Level 1 – you have 4-7 strict hspus – work on strict hspus from a deficit
- Level 2 – you have 1-3 – work on strict
- Level 3 – don’t have hspus, but you can kick up on the wall – on wall to negatives with FULL range of motion
- Level 4: cannot get on the wall – work on hspus from box
Rest 1:30-2:00 between sets
SKILL:
Set a goal for 30 secs of work and be consistent through the set.
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| c) HALLOWE’EN WOD:
18 min amrap:
- 31 pull ups (scale options: go one band lower than normal, ring rows)
- 31 front squats (75/55) – from floor
- 31 sit ups
- 31 push press (75/55) – from floor
- 31 burpees
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d) ACCESSORY WORK:
- 20 evil wheels
- 2:00 hanging L sits
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e) POST-WOD MOBILITY:
- Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash
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CrossFit and Personal Training 