COMP 11-30-2018

November 29, 2018 jkwuest No comments exist

CrossFit Lifted – Competitor’s Class

Metcon (2 Rounds for reps)

HSPU SKILL WORK

Two sets of:

Kick to Handstand on Wall (with hands turned out) x 40 seconds effort

Rest 30 seconds

Wall Facing Handstand Marching x 40 reps

Rest :30 seconds

Followed by. . .

Three sets of:

Handstand Marching x 10 reps + Handstand Walk x 3 meters

Rest 30 seconds

Strict Handstand Push-Up x 5 reps + Kipping Handstand Push-Up x 5 reps

Rest 30 seconds

Followed by. . .

Two sets of:

Elbow Supported Handstand Hold x 40 seconds

Rest 30 seconds

Headstand Kip-Up to Handstand with 8″/4″ Deficit x 10 reps

Rest 30 seconds

Followed by. . .

For 60 seconds, perform one set of:

Strict Handstand Push-Ups x max reps (unbroken)

Kipping Handstand Push-Ups x max reps (unbroken)

*The goal is to accumulate as many reps as possible without coming off the wall. DO NOT REST ON YOUR HEAD.

Metcon (2 Rounds for weight)

Build to today’s 6-RM Bench Press

Followed by…

Two sets of:

Bench Press x 6 reps @ 90% of today’s 6-RM

Metcon (Time)

Five rounds rounds for time of:

400 Meter Run

20 Single-Arm Dumbbell Clean & Jerk (10 each arm @ 60/40 lb DB)
Push the pace on this and try to hold consistent rounds keeping the Dumbbell Clean & Jerk unbroken. This should be a 85-90% effort. Go out relatively hard and see if you can hold your pace!

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