CrossFit – Tue, Mar 14
Odd: 50 Double-Unders
Even: AMRAP Strict HSPU
+/- 2 Reps =5 Penalty Burpee at the end of the EMOM.
Round 1=I knock out 5 strict HSPU. I cannot deviate +/- 2 Reps from 5 the rest of the rounds with strict HSPU. Consistency is the target.
*record number of HSPU
L1: Stack 1 or 2 Abmats & build strength upside down.
L2: Box Pike HSPU
L3: Push-ups w/out the use of knees on the ground
21 Alt. DB Snatches 50/35
15 DB Box Step-UPS 24/20
9 Devils Press
*Use one DB.
Today’s your active recovery day. You may bike, row, run, ski, or any combination from the previous list for 20-30 minutes. This work should be performed at Zone 1, nothing strenuous by any means. Just enough to get the blood flowing & primed for 45-60 minutes of stretching & mobilization.
Wednesday, take completely off & drink plenty of water throughout the day. Thursday is your first day of competition.