5-23-19 HSPU Progression Week 3

22
May

5-23-19 HSPU Progression Week 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

*With a light kettlebell*

200m Run then…

0:30 Seconds Each:

Leg Swings

SA Russian KB Swings, 15 sec/side

SA KB Push Press, 15 sec/side

Active Spiderman

KB Suitcase Deadlifts, 15 sec/side

SA KB High Pull, 15 sec/side

Active Samson

KB Waiter Squats, 15 sec/side

KB OH hold, 15 sec/side

Warm-up (No Measure)

Specific Warm-up:

15 Banded Pull-Aparts (pronated)

15 Banded Pull-Aparts (supinated)

10 Banded Pass Throughs

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 25 sec Handstand Hold Against Wall

Min 2: 6 Strict HSPU

Min 3: 6 Tempo DB Arnold Press
Modifications:

Min 1: 25 Second Handstand Hold on Box or 40 Second Pillar Hold

Min 2: Box HSPUs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 KB Swings 53/35#

10 Wallballs 20/14#

5 10m Shuttle Sprints
RX+: 70/53#, 30/20#