Tuesday L2

Warm-Up:

60 Single Unders

40 Single Crossovers

20 Double Unders

10 Double Crossovers

into…

3 Rounds:

10 Alternating Russian Kettlebell Swings (53/35)

10 Single Kettlebell Shoulder to overhead (5R/5L)

:20 Handstand Hold

 

Rounds 1 & 2 perform the handstand hold on the wall

Round 3 perform a freestanding Handstand Hold

 

Strength:

Push Jerks

6 x 1

New Set Every 1:30

Progressive

Looking for clean and crisp reps here not necessarily looking for a PR but if you feel good push the weight a little bit.

 

Metcon:

3 Rounds

5 Wall Walks

10 Double Kettlebell Shoulder to Overhead (53/35)

50 Double Unders

15 Strict Handstand Push-ups

10 Dual Hang Kettlebell Snatches (44/26)

50 Double Unders

 

Rest 3:00 Between

 

Elite: 5 Wall Walks, 20 SHSPU

Semis: RX

Quarters: (44/26), 7 SHSPU

 

Stimulus Check:

Looking to keep the Kettlebells Unbroken, while the handstand push-ups should be done in no more than 3 sets. Try breaking the handstand push-ups up early to save shoulder fatigue.

Optional Additional Work Sessions

• Only do additional training if you’re able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Accessory:

4 Rounds:

Every 3:00

0:45 Max Parallette Handstand Push-ups (8″/6″)

 

Parallette L-sit Hold

For time:

Accumulate 3:00

 

Williams Extension

4 x 12

Rest 1:00 Between

Progressive

 

Ring Support Hold

4 x :30

S.s.)

Dumbbell Tripod Row

4 x 10/ Side

Rest as Needed

Progressive

 

Banded Scap Pulls

100 Reps For Time

 

As Many Reps As Possible

15 Minutes

Every Minute on the Minute

#1: 8 50′ Shuttle runs (25’+25′)

#2: 50′ Handstand Walk

#3: :30 Max Double CrossOvers

 

Score Double Crossovers