Friday, March 16 Gym Open @ 4:00pm

td

  • sort out your Handstand Push Up height – 
  • Length of your forearm – elbow to index knuckle (hand in a fist)

  • Add HALF of  this distance to your HEIGHT – this is your mark for your FEET to PASS

PREPARATION:

  • Assault Bike or Row 5:00 @ 70-75%

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm

  • Assault Bike or Row 5:00 @ 80-85%

2:00 of Couch Stretch (right leg)
REST60 seconds
2:00 of Couch Stretch (left leg)

1 set of:

  • 20 reps of Banded Good Mornings 
  • 30 seconds of Assault Bike @ 80-85%
  • Rocking Box Bridges (slow and controlled)

Two sets at game pace of:

  • 4 Deadlifts (225/155 lbs) (or the weight you are using for workout)
  • 4 Handstand Push-Ups
    Rest 15 seconds
  • 4 Deadlifts (315/205 lbs)
  • 50-Foot Handstand Walk

WORKOUT 18.4

Time Cap of 9:00

  • 21 Deadlifts @ 225/155 (or 135/95)
  • 21 Handstand push-ups (or Hand-Release Push Ups)
  • 15 Deadlifts 
  • 15 Handstand push-ups
  • 9 Deadlifts 
  • 9 Handstand push-ups
  • 21 Deadlifts @ 315/205 (or 185/135)
  • 50-ft. Handstand walk (or Bear Crawl)
  • 15 Deadlifts 
  • 50-ft. Handstand walk
  • 9 Deadlifts 
  • 50-ft. Handstand walk 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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