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Components

Deadlift

Strict Deficit Handst ...

Metcon

Settings

Workout

Thursday CrossFit

Hip Halo Warm up
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
5 Wall Balls (focus on rolling out the shoulders)

Workout Prep
With Partner:
50m Run
5 Synchro Wall Balls
1 Wall Walk (each)

Deadlift

Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM

Rest as needed between sets

Perform deficit deadlifts on a 2-in plate.
Focus on active lats and driving the feet through the floor (push!!)
Control in descent to the floor (don't drop from the top)
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.

Strict Deficit Handstand Push-Ups

Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

The prescribed deficit is 4" for men and 2" for women.
Foundations/scaling option = Pike Push-Ups or DB Seated Press

Metcon (Time)

"Caspian Sea"

Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks (split)
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks

Foundations:
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
6 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
12 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
16 Inch Worms
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
20 Inch Worms

Target time: 13-15 minutes
Time cap each set: 18 minutes

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose

Whiteboard:

Thursday, June 23, 2022

Male Clients