04-12-2018 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2 Rounds:

2 Turkish Get-Ups

8/leg 2xKB RFESS into couch stretch x :30s

2 Turkish Get-Ups

:30s/leg Pigeon Pose on Bench

During rest periods of weightlifting focus on mobility for HSPU

– Wrist Hinges

– Banded Shoulder Rotation

– Wall Slides

Weightlifting

4 Sets (20 minutes):

1 – BB Front Rack Rear Foot Elevated Split Squat x 6-8/leg (start around 40-50% of 1RM Front Squat & Build)

2 – BB Ab Rollouts x 10 reps

3 – BB Bench Hip Thrust x 10 (Rx+ 1-leg BB Bench Hip Thrust x 10/leg)

*Share benches and bars with a partner. You go, then I go.

Rear Foot Elevated Split Squat (4 x 6 @ Front Rack)

Rear Foot Elevated Split Squat (RFESS)

Hip Thrusts (4 x 10)

Metcon

5 Minutes To Practice

***HSPU Skill Work***:

Build to most difficult progression for 3 reps minimum:

A. Strict HSPU

B. Strict HSPU (with 1-3 abmat)

C. Box HSPU

D. Handstand nose to wall hold/ or wall walk

Metcon (Time)

12 Rounds For Quality & Time:

4 Strict Pull-ups

3 Strict Handstand Push-ups

2 Strict Ring Dips
18 Min TIME CAP

Notes:

Goal is to go unbroken in every movement.

Scales

Pull-ups -Banded @ 4 difficult

HSPU – see above

Dips – Banded Bars or Negative on Bars or Weighted Box Dips

Posted in: WOD