11/9/18
CrossFit 45 North – CrossFit
Warm-up
Accomplish each task in any order you desire. Can be blended into sets
Ben’s Bullet Proof Shoulders (No Measure)
1. 20 per side Side Plank with reverse fly
2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold
3. 15 Scapular Retraction Pushups
4. 20-25 T’s on box with overload on every 5th rep
5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep
6. 15- 30 Cuff Isolations each arm
A1. : Hand Stand Pushup Work
Hand Stand Pushup Work
Hand Stand Work
Options:
Work on Kicking up
3 sets x 10 reps of seated dumbbells presses with 2 wall walks each set
or
10 to 15 scaled strict HSPU
or
15 to 20 Strict HSPU
A2: Supinated Pullup (Accumulate 15 to 20 with 3 second hold at the top )
Palms facing you
Metcon/BWB
Metcon (Time)
Time Cap: 20 min
20 to 2 HSPU
30 to 3 GHDs
40 to 4 Transverse Box Jumps (shoulder faces turn as you jump onto the box) (half of the reps left shoulder closest to box, half with right shoulder facing box)
RX+
FIrst 3 HSPU must be strict
GHD scale: situps + 1/2 the number of reps 1/4 jumping squats
20
30
40
18
27
36
16
24
32
and so on..
