11/9/18

9
Nov

11/9/18

CrossFit 45 North – CrossFit

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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..