CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

1:00 Banded Dragon Stretch

1:00 Banded Lizard Stretch

(https://www.youtube.com/watch?v=I3Jd3on4Bak)

then

3 Rounds of

21 DUs or 3 sets of 10 Singles + 1 DU Attempt

7 Squat Clean Thrusters w/ empty bar

Strength

B: Back Squat (7-7-7)

@70%

Metcon

C: Metcon (Time)

4 Rounds

75 Double Unders

15 HSPU

7 Squat Clean Thrusters 155/105lbs
Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#

Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#

Advanced: Rx

Extra Credit

D: Metcon (3 Rounds for reps)

Max Set of Pull Ups x 3

Rest as needed

Cool Down