Wednesday Crossfit – Tri Q CrossFit

Wednesday Crossfit

7
Aug

Wednesday Crossfit

TriQ CrossFit – CrossFit

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Move: Warm-up (No Measure)

Warm up:

200m Run

10 Push ups

10 Front and back weighted shoulder rotations. (each)

05 inch worms

Knock out a few HSPU if you are testing the movement.

1: Strict Hand-Stand Push up (Time)

Test:

30 Strict HSPU for time. (10 min cap)

-or-

Skill work: (10 min)

Wall hand stand hold technique.

HSPU technique.

2: Strict Pull ups (Time)

Test: (10 min cap)

30 Strict pull ups for time.

-or-

Skill work: (10 min)

Kipping Pull up technique. (properly using the hips in the kip, to apply momentum)

3: Metcon (AMRAP – Rounds)

EMOM x 16:

07 Wall balls (20/14)

07 Box jump overs (24/20in)

07 KB swings (53/35)

*Accumulate as many rounds as possible (16 being max). Ok to skip rounds.

*All 21 reps must be completed in the 1 minute window for the round to count. No rolling over.

Scaled: 14/10 WB, 20/16in, 35/20 KB.

RX+: n/a

Extra: “Hot Sauce” (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

-rest 3 minutes-

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

-rest 3 minutes-

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (135/95)

-rest 3 minutes-

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (165/110)

Scaled: 65/45 > 75/55 > 95/65 > 115/75

RX+: 95/65 > 135/95 > 185/120 > 225/155
**Score is the number of OHS completed.

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