Friday 180316

I. General Warm-up

3 Rounds:

5 Up-dog/Down Dog Transitions (open-up overhead position)

10 Hinge + Reach OH

10 Captain Morgan’s each side

2 Perfect Stretch/side

 

4 Rounds:

7 Deadlifts (gradually build weight to higher end weight of workout)

7 Push-ups/HSPU

Bear crawl ~25ft

Rest 1-2 minutes between rounds

 

II. Workout of the Day

Open 18.4

21 deadlifts (weight 1)

21 handstand push-ups

15 deadlifts (weight 1)

15 handstand push-ups

9 deadlifts (weight 1)
9 handstand push-ups

21 deadlifts (weight 2)

50-ft. handstand walk

15 deadlifts (weight 2)

50-ft. handstand walk
9 deadlifts (weight 2)

50-ft. handstand walk

**9:00 Time Cap**

 

Rx (16-54)

Men deadlift 225 lb. then 315 lb.

Women deadlift 155 lb. then 205 lb.

 

Rx (55+)

Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

 

Scaled (16-54)

Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl

Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

 

Scaled (55+)

Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

 

III. Recovery

Couch stretch

Foam roll erectors

Mobilize shoulders (band or mash)

Crossfit Enhance