Westbound CrossFit (Coach Bryn)
1630 (8 of us)
Warm Up
Cossack Squats
Scap Push-ups
Air Squats
Sampson Stretch
HSPU prep
HSPU
Every 1:00 x 5 Sets:
6–8 Strict HSPU or progression
Every 1:00 x 5 sets
8-12 Strict HSPU of an easier version for more muscle stamina
First 5 minutes - 3 reps with slow negative - feet on 20 inch box
Last 5 minutes - 6 reps with knees on 20 inch box
Conditioning
For Time:
400m Run
80 S.A. Dumbbell Push Press (50/35) (40 each side)
60 Wall Balls (20/14) (10/9ft.)
400m Run
40 S.A. DB Push Press (50/35lb.) (20 each side)
40 Wall balls (20/14lb.) (10/9ft.)
I scaled to
60 SA DB PP 20#
30 WBS 10#
30 SA DB PP 20#
20 WBS 10#
With this aggressive scaling I was able to finish in 13:02 and was quite pleased with the effort.
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