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