CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Gymnastics

A: Handstand Push Ups 2

Lv1: 10 minutes practice of wall climbs to handstand facing

the wall. Try to get nose and chest to touch the wall.

Then 1 max handstand hold

Lv2: 10×1 negativeHSPU. Go up 1rep a week till you move to the next level.

Then 25 Knee on Box HSPU

Lv3. 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better work up to 2 and 3 reps per minute.

Then, as many kipping HSPU’s as possible in 3 minutes. Add :30/cycle till you get to 5 minutes. Each cycle the goal is to get more reps than the last.

LV4. 4 sets of: 5 strict HSPU. Rest 1 minute.Then, As many kipping HSPU as you can do in 5 minutes.

Metcon

B: Metcon (Time)

team of 2

50/35lbs

100 burpee DB DL

100 db hang power cleans

100 db thrusters

100 db step overs

Cool Down