Monday Mayhem

Posted: 26th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Jump Shrugs w/ PVC pipe

15 Alt Lunges

15 KB Swings

Row 250 m

Weightlifting

Deadlift (15,10,5)

Deadlift x 15 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

Metcon (AMRAP – Reps)

Deadlift x 15 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 30 seconds

Strict Handstand Push-Ups x Max Reps
*Record Max Reps STRICT HSPU

*Scale to Kipping or L-Seated Strict Press

Metcon

Metcon (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs) (Front or Back Rack)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
*Record four separate scores.

Buy-Out

200 m Sled Push/Pull/Drag (No Measure)

*Pick a weight and move it 200 m in any combination of ways you want.

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

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