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5/21/2019

20
May

5/21/2019

CrossFit Templum, Templum North – CrossFit

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Overview

SKILL

*Strict pressing with hspu or dumbbells

GENERAL

* Strict variation on a CrossFit Benchmark Workout

* Looking for athletes to get 6-7 shots at strict pull-ups today

* Score is total strict pull-ups

STRICT PULL-UPS

* Choose a variation you can get at least 6-7 reps with each round (35-50 Total)

* Consider an unbroken set one where you can hold on while maintaining quality of movement

Warm-up

Warm-up (No Measure)

Line Drills Coaches choice

Skill

Metcon (Time)

10 Sets for Time:

30% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

Metcon

Prep shoulders for pull-ups

Strict Nicole (AMRAP – Reps)

20min AMRAP:

400 meter run

Max rep strict pullups

*score total pullups*

25/18 Calorie Assault Bike

500/400 Meter Row

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