July 26,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Inverted Skill:

A. EMOM x 6:

Min 1: 10-15 sec Back to Wall HS Hold - aim for one leg off wall

Min 2: 8 DB strict press w/ 2s hold overhead - Seated on Floor for advanced

+

B. 5-10 min Free HS Kick Up Practice

*This concludes 5 weeks of HS Skill work, next week will be HSPU strength. Today is the opportunity to push the class to test kicking up inverted w/ spot or unsupported.

Metcon (Distance)

Move the distance:

Every 4 min x 4 sets for max distance:

10 Kip HSPU’s

10 DB Burpee Deadlifts - 50/35# per hand

10 DB Hang Power Cleans - 50/35# per hand

Max Distance Farmer Carry until 3 min mark, 25ft turnarounds

*score is total 25ft segments completed.

Part 3 - Cool-Down:

Seated DB Wrist Curls: 12-15 reps - pronated

Seated DB Wrist Curls: 12-15 reps - supinated

Passive Hang on Bar: 30 sec pronated

Passive Hang on Bar: 30 sec supinated

x 2 sets