Monday Mayhem

Posted: 26th September 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Deadlift Warm-Up #2 (No Measure)

15 Prone Press-Ups

15 Supermans

15 Banded Good Mornings

15 Double KB Deadlifts

15 Hip Extensions

15 Deadlifts w/ Bar
*15 Push-ups

*15 L-seated press or HSPU

Metcon

Metcon (3 Rounds for reps)

Deadlift x 15 reps @ 2011

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

*Record SHSPU.

Put DL weight in the comments.

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.
*The SHSPU set is one attempt each time.

Metcon

2 min running clock: Lunge/PP (4 sets) (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)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Buy-Out

Buy-Out: SA Row/Side Plank (No Measure)

Three sets of:

Single-Arm KB Row x 8-10 reps each @ 2111

Rest 60 seconds

Side Plank x 45-60 seconds each side

Rest 60 seconds

Comments are closed.