CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

4 Push-Up to Pike

8 Alt. Elbow to Instep

8 Single DB OH Press

8 DB Goblet Squat

Strength

Shoulder Press (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 92-95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-12-9

Handstand Push-Up

DB Front Squats (35/25)(25/20)*

-Rest 1:00-

9-6-3

DB Front Squats*

Handstand Push-Up

(Score is Total Time)

13 min cap

HSPU Option 1: Pike Push-Up

HSPU Option 2: Strict DB Press
RX+

50/35

Scaled

Less weight

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Twisted Cross (L)

1:30 Twisted Cross (R)

2:00 Frog Stretch

(No Measure)