Turn2CrossFit – CrossFit
Warm-up (No Measure)
15/12 cal row
Couch stretch
10m Spider-Man crawl
Iron cross stretch
10 banded pull aparts (overhead & across chest)
Strict HSPU/Pushup (DBL Progression Week 4)
Choose a scale for the Strict HSPU that progresses you along from the last 3 weeks. (For example, if you used 1 abmat for the last 3 weeks, scale down to a skull mat or no abmat.) Perform 3 sets of 5 reps. The goal is to stay on the wall for 5. If you need to kick down and reset that is okay, minimize your rest and kick up and finish your set. Rest 2 minutes between sets. Score= the reps you completed. Make sure to put in the comments what scale you used so that you can stay consistent.
If you cannot kick up to the wall unassisted or would like to build strength with your pushups, use the rep scheme 3×8 for the pushups.
“Heavy Hitter” (Weight)
25 Min EMOM:
Min 1- 15/12 Cal Row
Min 2- 10 Leg Lifts over KB
Min 3- 16 Hand to Hand Swings 53/35
Min 4- 10 Single Arm KB Thrusters (5R/5L) 53/35
Min 5- Rest
Score= KB weight