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  • CrossFit AMRAP

Thursday, August 19th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

August is going to be wave Deadlifts to get something heavy in our hands, the Crossfit Total at the end of the month, general weightlifting complexes, and the large gymnastics volume in WODs. Time to shine AMRAPPERs. The skill of the month is Hand Stand Push Ups!


CROSSFIT

SKILL:

HSPU Practice

17mins

1) Wall Kick Up Partner Assisted

2) Wall Kick Up Unassisted

3) HSPU Descent w/out Push Up

4) HSPU Descent w/ Push Up

***Can be from multiple stacked ab-mats

***These are "negative" reps. Nice and slow down

5) Tripod practice before kipping

***Should be able to maintain an active tripod without breaking shapes or letting all the weight rest on your cervical spine

6) Strict and Kipping Practice

***If you feel competent in the HSPU try out

EMOM x 8

1-8 Strict HSPUs

***ALWAYS PRACTICING THE DOUBLE UNDER DURING THESE DAYS

***If HSPUs are not in congruence with your fitness goals perform

4 Rounds

16 GHDs or 32 Sit-Ups

14 Supinated Grip Barbell Bent Rows

12 Deficit Push-Ups

***Hands on plates should suffice for this


WOD:


15:00 AMRAP - Partner WOD


5 Bench Press @ 175/125#

***Both partners must bench each round

Run 300m w/ Slam Ball 30/20#

***Partners both run can swap object at any time

***Can also use the ruck bags underneath the foam rollers

30 Slam Balls 30/20#

***Split reps evenly here

***Can stagger start here so people can be running while others bench and then rotate upon completion

DO MORE. BE MORE. GIVE MORE. LIVE MORE.





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