CrossFit Jacked – CrossFit
Warmup 2 (No Measure)
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
Back Squat (20 minutes to work to a 5RM)
Handstand Push-up Progressions (No Measure)
Phase 1: Start in downward dog position and place bodyweight on shoulders. Perform 5 sets of 5 reps.
Phase 2: If Phase 1 is too easy, stack weight plates to desired height and perform 5 sets of 5 reps.
Phase 3: Using box, place yourself in pike position and perform 5 sets of 5 reps.
Phase 4: HSPU performed on wall with 5 sets of 5 reps. Do not use ab-mats for support. Goal today is to improve skill and overall shoulder strength.
Note: If you’re using the wall, HSPU are to be performed strict, no kipping.
Max Deficit Handstand Push-up (Distance)
Using weight plates, work to a max-deficit handstand push-up on wall.
Measure in inches from floor to top of plate.
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
20 Double Unders
15 HR Push-ups
10 Overhead Squats 95/65