MONDAY, MAY 20TH 2019

CrossFit Fannin – CrossFit

Warm-up

400m Run

15 PVC pads thrus

10 Pause Strict Press (barbell)

10 Pause Split Jerk (barbell) *Pause at bottom of dip and pause at catch position

Split Jerk

Split Jerk (20 Minutes)

5 x 2 @ 75% of 1RM

*Hit all 5 sets in the 70-80% range here. Do footwork drills (no bar) between each set! Work on building muscle memory in your footwork. Reps, Reps, Reps!

Metcon (Time)

5 Rounds for Time:

20/25 Calorie Row

16 Chest to Bar Pull Ups

9 Strict HSPU (*Strict Deficit Handstand Push Ups (2/4″)

*25 plates for women 45s for men

20 Minute Time Cap

*Stagger the start by 2:00 if needed. I have listed the scaling options below. The HSPU are the challenge, but were continuing to build a strong overhead position. This is a Regional workout from 2015. This is about getting good work in for 20 minutes.

Scaling Options:

16 CTB Pull Ups – 16 Pull Ups -16 Banded CTB Pull Ups -16 Inverted Rows

9 Strict Deficit HSPU – 9 Strict HSPU – 9 Deficit Kipping HSPU – 9 Kipping HSPU – 9 Double Dumbbell Strict Press (heavy)

**EVEN IF YOU ELEVATE THE SURFACE ON HANDSTANDS STRICT WORK IS WHERE ITS AT TODAY!!

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