TUESDAY, 2 August 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
Run 400M
Banded shoulder stretch x 30 sec each, Inchworm with push-ups x 5
• 3 sets:
1) Handstand Push Ups progression or “Nose & Toes” Handstand Holds x 30 sec
2) Frog Stand x 10 seconds
3) Pistols x 5 (each leg)
Strength/Skill
BEGINNER WEIGHTLIFTING
Push Jerk Practice
“Cueing the Push Jerk” CrossFit Journal article
INTERMEDIATE WEIGHTLIFTING
5 sets: 2 Push Press Behind the Neck + 1 Split Jerk Behind the Neck
@ 65% Push Press 1RM
WOD
CONDITIONING
As many rounds as possible in 10 minutes:
6 Deadlifts, 225/155#
6 Hand Stand Push Ups
• Post rounds to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
STRENGTH (if added to Main Session, perform last)
15 minutes to establish a Front Squat 1RM.
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