Workout 7.18.17

Nickname: Paradise City where the grass is green

Cloud 9 CrossFit – CrossFit

Warm-up

Shoulder stretch, coach’s choice.

Then…

2 rounds

12 banded SDHP

12 shoulder press empty bar

12 push press empty bar

Specific Warmup

SDHP Review

-add weight and perform several reps.

HSPU Progressions

-Push-up

-Kick-up

-HSPU negative

-Strict HSPU

-Kipping HSPU

WOD

Metcon (Time)

9-15-21

SDHP 135/95

21-15-9

Strict HSPU
Stimulus: <10 mins. suggested to be able to do 5 unbroken reps at strict hspu for rx. Scaled:
Option 1- 95/65, kipping hspu

Option 2- 75/65, strict press 75/65

Option 3- mix and match weights/reps

Cashout

Good Lord….

3 Rounds NFT

max ring rows

20 weighted sit-ups 50/35

max double unders or attempts in 1:00

Feature Video

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