WORKOUT OF THE DAY

Wednesday, 13 March 2019

Interested in joining our April Elements group? Sign up here to reserve a spot.

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CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!

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Part A:
18 HSPU
Rest 60 seconds
15 HSPU
Rest 45 seconds
12 HSPU
Rest 30 second
9 HSPU
Rest 15 second
6 HSPU

I/C: Same
M:
Same rep scheme with Box HSPU
OR
Same rep scheme with seated L-Sit DB Shoulder Press*
*Weight should be something you can handle for 5-6 reps before needing to break

Part B:
3 Ring Muscle Ups
18 Box Jumps (30/24”)
9 Ring Muscle Ups
15 Box Jumps
15 Ring Muscle Up
12 Box Jumps
Cap: 20 minutes
Bar Muscle Ups 1:1 – NOT RX

C:
9 C2B
18 Box Jumps (30/24)
18 C2B
15 Box Jumps
30 C2B
12 Box Jumps

M: Same rep scheme as “C” with Pull-ups or Ring Rows; 24/20 box (step ups allowed)

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We’re continuing our HSPU capacity work. You’re going to see the reps go up each week as we build to a benchmark tester at the end of the month. If you’re still working towards your first HSPU, each time we do this is an opportunity to take a chance and try for it. When we do this protocol, remember the reps don’t have to be unbroken and your score will be the total time, including the mandatory rest. If you’re using ab-mats to help with HSPU, no more than 2 ab mats. Otherwise, you’re not really doing anything and you’d be better off working strength on the box or with the dumbbells.

Part B puts together a high-skill movement with a high box jump. This is going to be fun but the last round of gymnastics is going to slap people in the face. Please pay attention to the reps for your level – I/C/M have different rep schemes.