HSPU - Metcon

Monday, August 25, 2025

Westbound CrossFit (Coach Loni)

1200 - 10 of us

Warm Up

Run

PVC around the worlds

PVC lunge Samson stretch

PVC lunge twist

HSPU warm-up

DB press warm-up

Strength

Every 1:30 x 5 Sets:

 Option A: 5–7 Deficit Strict HSPU (2-4" deficit)

 Option B: 6–8 Box Pike HSPU with deficit

I did 4 Box Pike (on knees) HSPU with 10 pound plates (1" deficit) for all 5 sets

Conditioning

RXConditioning:

 4 Rounds for Time:

 24 Single-Arm DB Push Press (12/arm @ 50/35)

 15 Box Jump overs (24/20)

 30 S.A. DB Front Rack Walking Lunges (15/leg, 50/35)

 Goal: Sub 13:00 | Cap: 16:00

I scaled to 20# DB push press, box step overs and unweighted walking lunges.  I finished in 14:54 and felt like I was moving well.  The walking lunges were the most time consuming movement for me.

Cool Down

Bodybuilding Finisher A:

 3 Rounds (not for time):

10 Tempo Incline DB Bench Press (21X1)

10 Bent-Over DB Rows

15 Banded Pull-Aparts

I just did 2 rounds of the bent over rows (1 arm) and banded pull aparts