8/21/19

Laveen CrossFit – CrossFit

HSPU efficiency(8min): https://www.youtube.com/watch?v=YdBSefJNbB8
Devils Press: https://www.youtube.com/watch?v=vNtPyE-RPYs
Strength:
– Today’s push and pull complex is focused purely on your body weight. Pick a scaled version that challenges you without any physical pain. Most common areas today will be the wrist/elbow and shoulders so when performing your movements, positions matter. Set yourself up in a good position/posture even under fatigue and force yourself to fight for it.
Metcon:
-Your going to have to hustle on this one. The devil presses aren’t ridiculously heavy but over the course of time will get heavy. When scaling or picking options best for you in today’s wod, pick a option to move faster.

Strength

Metcon (No Measure)

Strength-con: 10min. emom

1) 5 Strict Pull Ups

2) 5 Strict HSPU
Scaled:

Pull Ups:

-5 Negatives(starting at the top)

-Banded Ring row+15sec static hold@ top

Handstand Push ups:

-Kipping(those that have them)

-5 negatives(those with a h.s+ adequate strength to lower them selves )

-10 h.s shrugs(those with a h.s only)

-5 Heavy seated DB presses(those who cant kick up into a h.s)

Metcon

Metcon (AMRAP – Reps)

For Max Reps: (16min total)

4rds:(1min on/1min off)

-12/8 Cal Row then w/ remianing amount of time..

Max Devil Presses(35/20)

…right into….

4rds:(1min on/1min off)

-12/8 Cal Bike then w/ remaining amount of time…

Max Pull ups.

RX+:(50/35)(chest to bar pull ups)
Scaled:

Devil press: (30/15)(25/10)

Pull Ups:( Jumping pull ups)(ring rows)