October 4,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder distraction 1 min per side
30 sec passive bar hang
+
Ski Erg 250m/Assault Bike 10 calories
+
10 PVC pass throughs, 10 kang squats, 10 pass throughs in bottom of squat
Metcon (No Measure)
2 sets of:
1. Back to wall HS Hold: 20-30 sec
2. Bottom of HS Hold: 15-20 sec (working strong “tripod” position on head)
3. Back on Floor HSPU Leg Drives: 3-6 reps, working timing & technique of tucking legs and driving with hips
4. Bottom of HSPU Leg Drives: 3-6 reps working balance, positions
**5. For those with adequate technique: 10-15 reps working smooth breathing/timing
*Coaches, create stations & rotate class through each drill every 60-90 sec.
Metcon (4 Rounds for time)
Every 4 min x 4 sets:
10 TnG SA DB Hang Squat Cleans – 50#/35#, alternating hands (5/side)
12 TTB
10 SA DB OH Reverse Lunges – 50#/35# (5/side)
6 Bar Muscle Ups
Scaled:
10 TnG SA DB Hang Squat Cleans – (5/side) – Drop DB loading as needed
12 Hanging Knee Tucks/V-Ups
10 SA DB Front Rack Reverse Lunges (5/side)
12 TTB or Hanging Knee Tucks/V-Ups