CrossFit Empire South – CrossFit
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Pre-workout Strength
Push Press: 5 Sets x 4 Reps at 75% (5 Rounds for weight)
Push Press:
5 sets of 4 reps at 75% of 1 rep max.
– rest 2:00 between sets
Metcon
Rounds for Reps: Handstand Push-ups, DB Farmer Carry, Ring Dips, and DB Front Rack Hold (AMRAP – Reps)
RX
3 rounds for reps:
1:00 handstand push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets
3 rounds for reps:
1:00 ring dips
1:00 DB front rack hold
– Choose your own loading for DBs (note weight in notes)
SCALED
3 rounds for reps:
1:00 pike push-ups
1:00 DB farmer carry hold
– Rest 3:00 between couplets
3 rounds for reps:
1:00 banded ring dips
1:00 DB front rack hold
– Choose your own loading for DBs (note weight in notes)
Handstand Push-up Variations
Intended Stimulus:
Fun gymnastics day. Get uncomfortable and work on weaknesses.
Test yourskills under fatigue.
Reps will vary depending on how you want to tackle this one; some will shoot for higher intensity and some will shoot for strengthening their weaknesses and struggling through tougher versions of the movements.
If you want a tougher challenge, do the movements strict.
Post Workout Mobility
Grip Smash, Trap Smash, Tricep Smash (Checkmark)
Accumulate:
1:00 Barbell Grip Smash
1:00 Supinated Trap Smash (lacrosse ball) in Overhead position
1:00 Triceps Smash (lacrosse ball)