09-01-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

Warm-up:

Buy-in: 30 Jumping Jacks & 10 Yoga Push-ups

3 Rounds of:

:20 Second Handstand Hold

5 Hang Power Cleans

5 Front Squats

Mobility:

– Wrist Hinges

– Shoulders

5 Minutes To Practice

***Kipping HSPU Skill Work***:

Build to most difficult progression for 3-5 reps minimum:

A. Kipping HSPU

B. Kipping HSPU (with 1-3 abmat)

C. HSPU Negatives

D. Wall walks

Weightlifting

5 Sets:

A1 – 5 Bench Press @ 75%-80% of 1RM

A2 – 5 Feet Elevated Horizontal Ring Rows

*Rest 1:30 – 2:00 between

**Aim for sets across, meaning same weight (start heavy)

Bench Press (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

7 HSPU (kipping)

12 Hang Squat Cleans (43/30kg)

*Rest :30s
Scales for HSPU:

– Reduce Volume

– Pik Push-up

– DB Push Press

NOTES:

Couplet. Goal is to hit the HSPU unbroken for the first few Rounds.

Power Clean (metcon purpose)

Clean

if power clean doesn’t have a log in a few months, use this number

Posted in: WOD