CrossFit Workout 7/2/19 Tuesday

Don’t forget, 9am class on Thursday, BBQ and Cornhole tournament at the Miller’s after!

Warmup
9:00 EMOM
A 5-10 pike hspu
B :30 of goblet squat pulses
C :30 back of hand knee plank

Workout Warmup
3 Rounds:
3 hand stand pushups/pike hspu @ 3111
3 back squats above workout weight
:20 hard bike

CrossFit Workout
:30 of work, :30 of rest/transition x 5 rounds
A Cal Bike
B HSPU
C Glute bridge hold (same weight as back squats)
D Back squats
E Rest
Score is total reps ( glute bridge hold doesn’t count)

Rx 75/55
Rx+ 95/65, Strict HSPU

Coach’s Note
This workout should be light for the squats. If you can’t do HSPU, do pike HSPU. The goal here is sustained efforts for the bike and back squats. It’s ok if the HSPU drop off a bit. If you’re newer to HSPU, this is a good workout to try them in, but make sure you back off the bike a bit before it, so that you can focus on excellent technique.

Olympic Technique Work
3×9:00 EMOM
1 Rep/emom
Split Jerk
Squat Snatch
Squat Clean

All at 55%

Conditioning
4 Rounds 4:00 Row/2:00 rest