CrossFit and Personal Training

a) WARM UP:

2 Rounds

• 10 Scap Pullups
• 5 Beat Swings
• 10 Banded Pull aparts
• 5 Tempo Pushups (3 Second descent)
• 20S Handstand Hold

b) STRENGTH:

Alternating Every Minute on the Minute 10 minutes:

Performance:

• 3 Perfect Beat swings, focus on hip drive
• Max Dead hang up to 30s

Rx:

• 3 Butterfly or kipping Pullups
• 30 Second Dead Hang

Rx+:

• 3 Butterfly Chest to bar + 3 Kipping + 3 Strict
• 30 Second Dead Hang

c) WOD PREP:

• Bench Press – Build to working weight
• Dumbbell Snatch 5 per arm at light weight – 3 per arm with working weight
• Handstand Pushups – 5 HSPU

WOD:

5 Rounds – 1 minute at each:

• 1) Bench Press
• 2) Dumbbell Snatches
• 3) Handstand Pushups
• 4) Rest

(Performance: 95/65, 35/20, dumbbell Z presses
Rx: 155/105, 50/35, kipping HSPU
Rx+: 185/130, 65/45, strict HSPU)

d) Extra:

4 Sets

• 8 Pec Flyes
• 8 Tate Press
• 20 Banded facepulls