12/27/17

Laveen CrossFit – CrossFit

– Strength: Spend some time working on Handstands today either with HSPU or getting comfortable kicking up and
performing a hold. We are accumulating volume today with wide-grip pull-ups. Wide-grip develops lats/rhomboids. You can
accumulate this volume however you see fit. One option would be to perform 3 x 4-5 at bodyweight and then 3 x 3-4 adding
weight.

Strength

1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets.

– Adv: 30-40 Reps Strict

– Int: 20-30 Reps Kipping

– Beg: Handstand Hold x 10-20s or 20 Shoulder Taps

– Newbie: 5 x 5-6 Neutral Grip Seated DB Shoulder Press.

2) Wide Grip Pull-ups: Accumulate 25 Reps. Rest 60s.

Options:

– Add weight each set

– Bodyweight

– Partner Assisted

3a) 1-Arm KB Rows: 3 x 10 each. Rest 60s.

3b) Roll Back Tricep Extensions: 3 x 12-15. Rest 6

KB Rows (3 x 10 ea)

#laveenstrong

Warm-up (No Measure)

AMRAP 5:

10 BB Curls

20s of Wheels on the Bus

10 Serratus Cruches