CrossFit and Personal Training

3 rounds:

• 20 mountain climbers
• 10 arm circles – both directions
• 10 jumping jacks
• 10 calf raises
• 10 empty barbell strict presses

STRICT HSPU WORK

Benchmark reminder: AMRAP 2:00 / Rest 1:00 / AMRAP 2:00

3 Sets, resting as needed between:

• Set #1 – 20% of Benchmark Total Reps
• Set #2 – 15% of Benchmark
• Set #3 – 10% of Benchmark 

If we are completing box hspus today…..

3 Sets, resting as needed between:

• Set #1 – 20% of Benchmark Total Reps + 15 Strict Dumbbell Presses**
• Set #2 – 15% of Benchmark + 12 Strict Dumbbell Presses
• Set #3 – 10% of Benchmark + 9 Strict Dumbbell Presses

** Choose a dumbbell weight that we feel confident that we could find unbroken repetitions on each time, but would be challenging.

5 Rounds:

• 10 Power Cleans (115/80)
• 10 Bar Facing Burpees

(choose a weight on the bar where you can do 20+ unbroken reps when fresh)

d) STRENGTH 2: POWER CLEAN

• Take 8:00 to build to a Heavy Single

** This is not a max effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.

• Crossover symmetry work

Or

• 3X for max time: Handstand hold

• Hamstring, calves and lats rolling
• Couch stretch
• Calf stretch