CrossFit Workout 5/14/18

Warmup
10:00 of:
1 forward roll
1 length bear crawl
:30 banded lat distraction https://www.youtube.com/watch?v=WUku5q6_GxI
easy largish set of light wall balls (15-25)

Workout Warmup
3 rounds of:
Strict deficit HSPU/Strict hspu/hspu negatives/pike pushups
+
AMRAP strict chest to bar+:05 pause at the top/Strict pullups/negatives/c2b hold
+
kipping hand stand push up practice

spend 2 or 3 minutes each round “playing” in the bottom of a handstand with kipping. No abmats to reduce height–if you can’t control all the way down, keep working on that.

CrossFit Workout
3 rounds of 4 min on :90 off:
Row 500/400
25 wall balls 20/14
15 ball slams 30/20
Max strict HSPU in remaining time. (Scale to box handstand pushups)


Coach’s Note:
This is written so that you’ll have to push to have much/any time for HSPU.
The goal is to find a pace that allows you to push, but still kick right to the wall and start.
Score is total hspu across all rounds

Lift
find a heavy 3rm press @ 2011
then 4 sets of 3 @ 90% @ 3011
rest 4:00 b/t sets

Skills
10 min emom sustainable kipping HSPU
if you do this please record in zenplanner so I can see where people are at.

Conditioning
10 rounds of: row 2:00 rest 2:00
score is the total amount of meters difference between your fastest and slowest rounds. lower is better.