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