October 1,2019

United Performance - CrossFit

Warm-up (No Measure)

Single under/Double under practice

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Banded shoulder distraction 1 min

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Coaches upper body dynamic choice

Metcon (2 Rounds for reps)

EMOM x 9:

Min 1: 40-75 Double Unders

Min 2: 45 sec Max Reps Strict HSPU’s

Min 3: 30 sec Max Reps Box Jumps - 24″/20″ - forward facing

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EMOM x 12:

Min 1: Strict Press: 3 reps

Min 2: 30 sec AMRAP: Hand Release Push-Ups

Min 3: 45 sec Max Distance HS Walk - 6ft increments

Min 4: Rest

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EMOM x 9 or Done as 3 sets w/ rest as needed:

Min 1: Standing Banded Face Pulls: 12-15 reps

Min 2: Side Plank on Elbow DB Powell Raises: 8-10 reps/side

Min 3: Standing Bent Over Trap 3 Raises w/ Plates: 12-15 reps

SCALED:

Min 1: Lower the DU reps as needed or double the single under reps

Min 2: 45 sec AMRAP - Wall facing handstand hold, or pike push-ups from box

Min 3: 30 sec Max Reps Box Jumps - 24″/20″ - step down, lower height as needed

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EMOM x 12:

Min 1: Strict Press: 3 reps

Min 2: 30 sec AMRAP: Regular Push-Ups, from knees as needed

Min 3: 45 sec HS Shoulder Taps or Plank Position Shoulder Taps

Min 4: Rest