Ben Lomond CrossFit – Group Class

Warm Up

50 Jumping jacks

_________

3 rounds

4 Inch worms

8 Spiderman

:15 Dead hang

20 Plank shoulder taps

10 Light KB Deadlift

Skills & Drills (Checkmark)

10:00 of inverted practice

– Handstand hold on wall

– Lunge to handstand hold away from wall

– Handstand hold (4×4 box in space)

– Shoulder taps on box, or on wall or free standing

– Handstand walk practice

Super Strength (Weight)

RXConditionoing/ Intermediate/ Baseline:

“Super Strength”

Every 3:00 x 10 sets

Execute 5 Heavy deadlifts

+

5-10 Strict Handstand push ups

*For this movement your capacity needs to be scaled for. You should seek a challenge for every set. Some will need to scale to handstand push ups from a box, some with an abmat under the head, others with extra depth because they can do RX’d HSPU with no problem. The goal is to make each of the 10 sets a working set.

Cool Down (Checkmark)

3×20 Banded good morning

3×30-45 Banded tricep push down