Warm-up:
20/15kg Barbell
2 Rounds
10m Overhead walk
10 Upright row
10 Thrusters
Skill:
Handstand Push-ups
Option 1:
10:00 to find max height
Deficit Strict HSPU & Deficit Kipping
Option 2:
10:00 to work with coach on handstands
Metcon: 12:00 timecap.
2 Rounds for time
50 Double Unders/100m Run (Means you will run 300m each round)
200m Run
3 Strict Ring Muscle Ups/6 Strict Pull-ups + 6 Elevated Push ups (40 cm Box)/9 Ring Rows + 9 Push-ups
4 Strict Handstand Push-ups/4 Wall climbs/2 Wall climbs
Competitors:
Strength:
Every 2:00 for 10:00
7 Deadlift
For Load but remember that we are looking for good reps
Oly:
Every 1:00 for 10:00
1 Jerk
10 Air Squats
For Load.
Keep reps nice and clean, your shoulders will be tired that’s why you will need to use a good dip and drive to get the bar moving
Stay on your heels while in the dip, knees out, back straight!
רוז וואלי קרוספיט נס ציונה – אימוני כושר נס ציונה רחובות