CrossFit – Sat, Sep 16

230916 (AMRAP – Reps)

– RX –
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (25/35 lb)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

– INTERMEDIATE –
For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (15/25 lb)
Min. 3 | Max hang from a pull-up bar
Min. 4 | Band-assisted strict pull-ups
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

– BEGINNER –
For time and reps:
EMOM 16:
Min. 1 | Max plank hold
Min. 2 | DB shoulder press (10/15 lb)
Min. 3 | Max supine ring hold
Min. 4 | Ring rows
– Score is total seconds held + total reps completed.
– Perform just one attempt on the holds each minute.

General Warm-up

1 set:
:30 bear crawl, any way
10 alternating elbow-to-insteps
10 knee push-ups
:30 ring rows

1 set:
:30 bear crawl, high hips
10 alternating Samson stretch lunges
10 push-ups
:30 scap pull-ups

1 set:
:30 bear crawl, low hips + knees bent
10 air squats
10 pike push-ups, floor
:30 scap pull-ups

Stretching

2 sets:
:30 scorpion stretch/side
1:00 standing pike stretch

AT-HOME (AMRAP – Reps)

For time and reps:
EMOM 16:
Min. 1 | Max handstand hold
Min. 2 | DB shoulder press (25/35 lb)
Min. 3 | Max DB farmers carry hold (35/50 lb)
Min. 4 | DB hang power cleans
– Score is total seconds held + total reps completed.
– Perform just one attempt on each movement each minute.