CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run 200 m + 20 mountain climbers + 5 inchworms to push-up

Run 200 m + 20 bird peckers (https://youtu.be/w8a1syF0IEM)+ 5 candlesticks (https://youtu.be/GDM0oqIGxhc)

Run 200 m + 20 wide stance floor touch + 5 wall climbs (https://youtu.be/UlIzMa6Eiz8)

20 sec. Handstand hold – scale to wall walk or pike hold

10 Handstand shoulder taps – scale to pike shoulder taps

3 HSPU Negatives

2 rounds

3-5 Strict HSPU – scale to hard elevated feet/pike push-up

5 Kipping HSPU Practice

2 rounds

Workout Prep

Warm-up (No Measure)

Review SDHP if needed.

20 SA. DB SDHP – 10 each side.
Fully Loaded

4 x 250 m row efforts – ascend speed every effort so that the last 250 m is at 100 %

* Rest 1-2 min. between.

Unloaded

Review lateral deadlift jumps as needed.

20 reps.

Metcon (Time)

30 SA DB SDHP (15 each side)

Max set unbroken HSPU

4 Rounds
FULLY LOADED

250 m Row

Max set unbroken HSPU

4 Rounds

UNLOADED

30 Lateral Deadlift Jumps

Max set unbroken HSPU

4 Rounds

Cooldown

Warm-up (No Measure)

1-2 min. Wall facing shoulder stretch (https://youtu.be/oKuFQgv8t6o)

1-2 min. Hamstring stretch

(https://youtu.be/o5YmkazdJzg) – use more static version.

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