Thursday 9-14-17

September 13, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Metcon (No Measure)


HSPU (hand placement and scaling options)

Rope climb (foot placement, safe descent hand under hand)

NOTE: I know we just did handstand push-ups yesterday, but I want to give you guys a chance to work on them without intensity, especially if you struggled a bit. If you are well versed in these movements, use this time as an opportunity to

A) improve the skill (there’s always room for improvement)

B) volume of movement (lots of reps and time under tension to develop strength in the specific movement)

Metcon (5 Rounds for reps)

5 sets:

40 second max effort assault bike/rower

20 second max effort burpee

Rest 2 minutes

My goal here is to prove to you that while you feel like you’re dying and you’ve given everything you have on the bike or the rower, you can still throw yourself to the ground and grind out some burpees. Move with a purpose, do not allow the thought of stopping creep into your head.

Total cals+total reps across 5 rounds

Metcon (No Measure)

Partner calf mashing and quad mashing (be gentle, we’ve put you guys through alot this week)

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