CrossFit – Tue, Jun 17
9:00 EMOM
minute 1: Cardio Choice
minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold
minute 3: *Barbell Complex
*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
w/ Empty Barbell
2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)
—
w/ Loaded Barbell
3 x Power Clean + Push Press + 3 Push Jerk
*Building to Working Loads
Every 2:00 x 5 Sets
1+1+3 @ 75%+ of 1RM Push Press
% of Push Press
Goal: Work towards 85% of 1RM Push Press on the final set of this complex.
*Do not exceed 90%
Stimulus: Speed Strength / Overhead Emphasis
Cues:
Vertical Dip and Drive with a strong finish into the overhead position. Focus on pressing through the entire foot and finishing over midline with biceps by ears and locked out elbows and extension through the hips, knees and shoulders
For the Push Jerk, focus on a strong catch in the quarter squat and flexing the belly as you punch under the bar to reinforce a neutral spine.
For Time:
RX:
21-18-15
Deadlifts @ 185/125
15-12-19
Handstand Push-ups
Level 2 (Intermediate)
21-18-15
Deadlifts @155/105
15-12-9
Ab-mat (1-2) Assisted Handstand Push-ups
Level 1 (Scaled)
21-18-15 Deadlifts @95/65
15-12-9
Pike Handstand or Elevated Pushups
RX+ (Elite):
21-18-15
Deadlifts @225/155
15-12-9
Wall Facing Handstand Push-Ups
–
Goal: 7:00–11:00
Time Cap: 14:00
Score: Time
Stimulus: Classic Couplets / Pressing Fatigue Under Load
RPE: 8/10
Primary Objective: Intelligent Management of Handstand Push-Ups
Secondary Objective: Complete Deadlifts in 2-3 sets with fast breaks on each set.
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
