CrossFit – Thu, Feb 26
Warm-Up
2 Sets:
10 PVC Pipe Pass throughs
10 PVC Pipe Around the World’s
:15/:15 PVC Pipe Front Rack Stretch
10 Behind the Neck PVC Pipe Presses with 1sec Pause @ extension
:20 Pogo Hops
1 Wall Walk + 6 Wall-Facing Shoulder Taps (Slow and Controlled)
8 Alt Step-Ups + 4 Box Jumps
Specific Barbell Prep
2 Sets of Empty Bar Complex:
3 Hang Muscle Cleans + Strict Press
3 Hang Power Cleans + Push Press
3 Low Hang Power Cleans + Push Jerk
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Add Loads
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3 Sets building to starting loads
3 Power Clean and Push Jerks as Quick Singles
+
3 Power Clean and Push Jerks as TnG Sets
Specific Primer after Barbell Work
2 Sets:
3 Strict HSPU (or 5 Pike HSPU on box) or variation
5 Box Jumps (step down), building to working height
3 Power Clean and Push Jerks
Starting @ 60% of 1RM and looking to increase up to 70-75% of 1RM)
Level 1:
3 Hang Power Clean and Push Press
Modifications:
– Adjust to Hang Power Clean and Push Jerk / Push PRess
– Adjust to Dumbbell Power Clean and Jerk
– Move to Dual Dumbbell Muscle Clean and Press
8:00 AMRAP
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 30/24in
Score = Rounds + Reps
Goal: 6+ Rounds (Round of 12s into 14s)
RPE: 6.5-7/10
Stimulus: Skill / Strength
Primary Objective: Maintain controlled strict handstand push-up sets without hitting failure
Secondary Objective: Keep box jumps efficient and repeatable to protect shoulder stamina. Note: These are meant to be high today in order to slow down the pace.
Level 2:
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
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Level 1:
2-4-6-8….
Tall Kneeling Dumbbell Strict Press
Box Step-Ups
Dumbbells: 2 x 25/15lb, 12/7kg
Box Height: 24/20in
—
Masters 55+
2-4-6-8….
Strict Handstand Push-Ups
Box Jumps
Box Height: 24/20in
Strict Handstand Push-Ups: 2in Riser
Competitor:
2-4-6-8….
Strict Deficit Handstand Push-Ups
Box Jumps
Deficit: 3/1.5in
Box Height: 30/24in
—
Travel Hotel:
2-4-6-8….
Strict Handstand Push-Ups
Bench Jumps
Bench Height: 18in
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
