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CrossFit TW18 Staines 03/07/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Practice a new HSPU variation challenge yourself.
Go hard on the row to get max HSPU time.
Keep a steady effort on the Manmakers…big sets!
Find the right scaling option for the workout..

TOTAL TIME…
45min

Warm-up

Warm-up (No Measure)

15 Face Pulls
15 Victory Pulls
5 Scap Push Ups
5 Tempo Push Ups 3131
5 Push Up to Down Dogs
5 Floor Pike Push Ups
5 Box Pike Push Ups
2 Wall Pike Push Ups
2 (3s) Neg HSPU
5/5 DB Arni Press

Skill

Metcon (No Measure)

EMOM 10min…
Handstand Push-up Development

1) Beginner…
(Min1-5) 3-5 DB Arni Press
(Min 6-10) 3-5 Box/Wall Pike Push Ups

2) Intermediate…
(Min1-5) 3-5 Box/Wall Pike Push Up
(Min 6-10) 3 (3s) Negative HSPU (Only)

3) Advanced…
(Min1-5) 3 (3s)Negative HSPU (Only)
(Min 6-10) 1-3 Tempo 31×1 HSPU

4) Advanced Plus…
(Min1-5) 1-3 Tempo 31×1 HSPU
(Min 6-10) E30s 1-2 Kipping HSPU

Beginner…
(Focus is positioning, make sure your upside down)
Intermediate…
(Focus is to build confidence and strength while maintaining control before introducing the kip)
Advanced…
(Focus is control and tempo)
Advanced Plus…
(Focus is tempo and pace)

Workout

Metcon (Time)

Time Cap 20min..

7min…
1000m Row / 800m Run (TC5min)
Then…
Max HSPU in Remaining Time

Immediately into…

10min FOR TIME…
35 DB Manmakers
RX+15/10 – RX-12.5/7.5 SC 10/5

Immediately into…

3min…
Max Single DB Curls
_____________________
1 Rep of Manmaker =
DB Row L, DB Row R,
Push-up,
DB Ground to Overhead

Score is time for the Manmakers…
subatract :01 for every rep of the HSPU earned in first part of the workout.

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