CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

3×20-sec Partner Hanging T-Spine Stretch

then

Stretch/Mobilize

then

3 Rounds

5 Strict Press

4 Push Press

3 Split Jerk

Rest :30 between sets

Strength

B: Split Jerk (1-1-1-1-1-1-1)

Build weight over sets

Metcon

C: Metcon (Time)

For Time

100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes
Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold

Intermediate: 95/65; 4-6 HSPU

Advanced: Rx

Extra Credit

D: Metcon (5 Rounds for reps)

Max Set of Push Ups x 5

Rest 2:00

Go to failure each set

Cool Down