CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

Gymnastics

A: Warm-up (No Measure)

Accumulate 90sec in a HS hold

then

AMRAP for 4:00

7/4 Push Ups

35 Double Unders

B: Handstand Push-ups (EMOM 5:00)

Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable

Metcon

C: Metcon (5 Rounds for reps)

Five 3:00 Rounds

20 Kettlebell Swings 50/35lbs

12 Handstand Push Ups

Max Double Unders in remaining time

No Rest between rounds
The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/25: 3 Wall Walks or 3x Kick-up to HS + :10 hold

Intermediate: 45/35: 6-8 Reps and/or reduced ROM

Advanced: Rx

Competitor: 30 KB Swings; 15 HSPU

Extra Credit

D: Metcon (3 Rounds for reps)

3 Sets of Max Rep Unbroken Hang Power Cleans

Rest 3:00

135/95lbs

Cool Down