5-30-19 HSPU Progression Week 4

29
May

5-30-19 HSPU Progression Week 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills:

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Side Lunges

Cradle Stretch

Active Spiderman

Active Samson

10 Cat Cows

10 Push-up to Down Dog

10 Thoracic Rotations

Warm-up (No Measure)

Specific Warm-up:

10 “I” “T” and “W”

5 Plank Plate Rotations, ea side

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 15

Min 1: 30 sec Handstand Hold Against Wall

Min 2: 7 Strict HSPU

Min 3: 4 Tempo DB Arnold Press
Modifications:

Min 1: 30 Second Handstand Hold on Box or 45 Second Pillar Hold

Min 2: Box HSPUs

Metcon

Metcon (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Hang Power Cleans

5 Push Press

Workout Rehearsal:

2 Rounds:

3 Hang Power Cleans

2 Front Squats

1 Shoulder to Overhead

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

6 Hang Power Cleans

4 Front Squats

2 Shoulder to Overhead

Barbell: 115/80#
RX+: 135/95#