CrossFit - Tue, Oct 11
Warm-up
<p><b>[3-10:00]</b></p><p> </p><p>6:00 at warm up pace</p><p>10-15 lunges</p><p>5 empty bar muscle cleans</p><p>5-10 push ups</p><p>5 empty bar clean lift off's (mid shin to knees) SLOW and CONTROLLED</p>
Specific Prep
<p><b>[10-15:00]</b></p><p>3 Segmented clean DL + Power Clean - Light weight, dialing in positions</p>
Weightlifting
<p><b>[15-25:00]</b></p>
Power Clean (3.3 x 5 sets; every 2:003 TnG reps + drop and reset + 3 TnG reps)
Hang Power Clean (5,5,5,5,5; every 2:00)
<p>Build each set as form allows</p>
Specific Prep
<p><b>[25-35:00] </b></p><p>15-20s Handstand hold</p><p>+</p><p>1-3 slow eccentric strict HSPU</p><p>+</p><p>one set 3-5 kipping HSPU (workout variation)</p><p>+</p><p>5 empty bar back Squat</p><p>+</p><p>build to workout weight in 1-3 more sets</p>
Metcon
<p><b>[35-50:00]</b></p><p> </p><p> </p><p>CC: PUSH/GRIND</p><p>MODIFICATION for HSPU dual DB Strict Press</p><p>GOAL: Quality movement, with challenging weight</p><p>For back squat pick a weight you can complete in sets of 5-7 reps</p>
Yorktown (The World Turned Upside Down) (Time)
<p>For Quality (15:00 Time Cap)</p><p>30-20-10</p><p>Kipping HSPU (up to 2 abmats=RX)</p><p>10-20-30</p><p>Back Squat</p><p> </p><p>OPEN(RX+): HSPU hands and head level</p>
Yorktown (The World Turned Upside Down) (BUILD) (Time)
<p>For Quality (15:00 Time Cap)</p><p>30-20-10</p><p>Bench dips</p><p>10-20-30</p><p>Back Squat</p>
Recovery/Endurance Builder
<p><i>(start these about 30-60s after workout is over)</i></p>
Metcon (AMRAP - Reps)
<p>EMOM 5:00</p><p>12s MAX push ups + rest of minute slow/easy PVC pipe floor press</p><p>+</p><p>3:00 EASY jog -or- bike</p>
