CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Steady Rounds

10 Perfect Kipping HSPU (limit to two sets) – scaled Kick Up + :20 Hold

12 Lateral Goblet Squats

14/10 Calorie Row

Strength

B: Split Jerk (2-2-2-2-2-2)

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set

Metcon

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

3 Muscle Ups

6 Thrusters 135/95lbs

9 Strict Handstand Push Ups
Handstand Push Ups should be done in 2 sets or less. Muscle Ups and Thrusters should be unbroken for at least several rounds.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#

Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU

Advanced: Rx

Extra Credit

D: Metcon (5 Rounds for time)

5 Rounds

15 Power Snatches 95/65lbs

15 Bar Facing Burpees

Rest :45

Cool Down