Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•1:00 Assault Bike
•3x Push Press (50/60/70%)
•:20 Handstand Hold
Weightlifting
3x3 Push Press
- @ 80/90/90% of 1RM
- Rest 2:00 between sets
Push Press
1x3 Push Press @ 80%
Push Press
2x3 Push Press @ 90%
Gymnastics
Handstand Push-ups
15:00 Skill Work on HSPU
-Practice Kipping Technique
-Work on Strict/Deficit if Capable
-Spend Time Inverted
-Handholds Work Too
-Focus on Tight Hollow Body
-Active Arms/Shoulders
Midline
Metcon (16 Rounds for reps)
Tabata Midline Work:
:20 Max Effort / :10 Rest
V-Ups
Leg Raises
Sit-Ups
Hollow Hold
4 Rounds @ Each Exercise
-Rotate between movements
-Record Reps/Time on :10 Rest