Thursday Crossfit – Tri Q CrossFit

Thursday Crossfit

16
Jul

Thursday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

Complete 1 round of:

– 200m run

– 20 air squats

– 15 push ups

– 04 banded shoulder stretch

– 06 spider man walks

– 10 kipping swings on pull up bar

Skill work (Hand stand push up)

12 min – SKILL WORK

– Work with coach on technique and progressions. (strict and kipping)

– If you already have your hand stand push ups then,

10 min – EMOM

– 3 strict HSPU

Squat clean from power pos (10×2)

10 min – EMOM

– Athletes have 5 mins to work up to their 60% – 65% of clean 1RM, then:

– 2 Squat clean from the power pos. EMOM
We are working on technique. Think speed under the bar.

NO HANG CLEANS

Metcon (AMRAP – Reps)

8 min – AMRAP

– 30 double unders

– 10 Sumo DL high pulls

Sport: 30 singles & 10 KB DL high pulls (53#/35#)

Crossfit: scale is 2 to 1 singles, 95#/75# or 75#/45#.

Competitor: same as crossfit.

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