Workout For Wed Jun 05, 2019

Program: CrossFit

Intent of workout:
- This is a pacing workout since its basically 2 rounds but movements change.
- Keep breathing through everything.
- Don't come out to hot and fall off quick in the last reps.
Lax ball sleeper stretch
Lax ball traps
Foam roll lats

2 Rounds
10 PVC Passthroughs
10 Around the Worlds
:30 PVC lat stretch
25 Banded Pull aparts
Skill: Handstand Pushups

Level 1:
1. Knees on box pushups x10
https://youtu.be/fhmXXXAqAb0?t=30
*Get as close to box as possible w/ shoulders stacked on top

2. Single Arm Strict Dumbbell Standing Press x12 per arm
*Go as heavy as possible

3. Kick-ups on wall/Toes taps x3-5

Level 2:
1. 20 Second Handstand Hold on wall
*Stay in a nice hollow body position

2. Single Arm Strict Dumbbell Standing Press x12 per arm
*Go as heavy as possible

3. 1-3 HSPU negatives to 1-2 abmats

Level 3:
1. 30 Second Handstand Hold on wall
*Stay in a nice hollow body position

2. Single Arm Strict Dumbbell Standing Press x12 per arm
*Go as heavy as possible

3. 3-5 HSPU negatives

*Do each station 3 times

Total Time

"Mountain Top"

For Time (17 Minute Time Cap):
10 HSPU
20 Toes-to-Bar
30 Power Snatches
30 HSPU
20 Toes-to-Bar
10 Power Snatches

RX
Men: 95
Women: 65

RX+
Men: 115/25' HSW/75' HSW
Women: 85/25' HSW/75' HSW

Scaling Options:
Lighter weight/Lower reps
:20 second HS Hold or DB Hold/1:00 HS Hold or DB Hold/HRPU
Box Step ups
No pushup burpee
3 Rounds NFT
- 8 Arnold Presses p/s
- 30 sec hollow hold