CrossFit – Tue, Jan 9
Warm Up
Wynwood Walls (3 Rounds for reps)
2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 b/t sets-
2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 b/t sets-
2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
Time Cap each set: 2 minutes 30 seconds
Score each Set Individually for Time
2,000m Row Progression – Week 1 Day 1 (Time)
3x (200m at Fast, 150m at Easy)
3x (200m at Fast, 125m at Easy)
3x (200m at Fast, 100m at Easy)
Total: 2925m
Notes: The fast paces equal the average watts from your 6-minute test. The easy paces equal 50% the average watts from your 6-minute test.
*Record the total workout time.
Cool Down
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1.) Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski OR Row (moderate)
10 banded good mornings
10 Single Arm Kettlebell Suitcase Deadlift (each arm, moderate)
:20 Handstand Hold into 10 shrugs in the handstand
:20 Wall Facing Handstand Hold into 10 shrugs in the handstand
:10 Free Stranding Handstand Hold OR Practice
-Then-
Warm Up to workout weights w/10ft Handstand Walk after each set.
3. Workout Prep
1 set (at workout pace):
2 sets:
3 Deadlifts (at workout weight)
3 Handstand Push Ups
2 Deadlifts (at workout weight)
10ft Handstand Walk
1 Deadlifts (at workout weight)
1 Wall Facing Strict Handstand Push Ups