CFPC – CrossFit
Warm-up (No Measure)
Present and Discuss WOD and Scaling.
1 min Row
5 Slow Barbell RDLs
10 Pike Push-ups or Standard push-ups
1 SLOW Jefferson Curl
5 Russian baby-makers
10 Goblet Squats
8 Barbell shoulder press
:30-45 sec handstand hold
3 Handstand controlled negatives to a tripod (using wall) or 5 barbell controlled negatives back to shoulders
Discuss kipp- leg drive/power and maintaining balance against the wall
10 Bird dogs with 2 sec pause to activate glutes
Accumulate 40 Heavy Russian swings
Practice Dumbbell Front rack squats
Load deadlift and perform 3-5 Unbroken reps at metcon weight
10 Deadlift (315/225#)
20 Deficit HSPU (4.5″)
30 Dumbbell Front squat (50/35#)
Deadlift should be no heavier than 80% 1RM. Men need a 400# Deadlift max and Women need a 285# max to perform RX.
Handstand push-ups should be completed in 2-3 sets each round. Modify to no deficit or Pike HSPU as needed to maintain intensity in WOD.