CrossFit Moreland – CrossFit
EMOM for 10 Minutes
Handstand Push-ups (Even Mins: 3-7 Kipping HSPU Odd Mins: HS Hold Prac)
-For Kipping HSPU the idea is to practice the technique, not to complete high reps. Scale reps appropriately.
-Progressions for HS hold:
A) If you use a box, practice kicking up to the wall.
B) If you can kick up to the wall then practice holding for 30 seconds on the wall.
C) If you hold for 30 seconds on the wall then practice holding just off the wall for 30″.
D) If you can balance just off the wall for 30 seconds STRAIGHT, then practice kicking up into a freestanding HS practice.
– score = total HSPU
Back Squat (5×[email protected]%1RM)
– Another heavy squatting day. Compared to two weeks ago we are increasing the amount of sets by two. A little more volume to gradually become more comfortable moving heavy loads for high sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes:
5 Deadlifts @120/90kg
5 Power Cleans @75/55kg
15 Ab Mat Sit Ups
– The heavy lifts will be the focus of the WOD. The Ab Mat Sit Ups provide a little rest whilst fatiguing your core for the next set of heavy lifts.
– For most people, these lifts will be completing in singles. The aim is to move consistently. If you can do 5 touch and go deadlifts and then are gassed for 3 minutes, then it is probably not the best option.