CrossFit Magnolia – CrossFit
Warm-up
Warm-up (No Measure)
10 x Internal and External Shoulder Rotations
2 x 20-sec. Wall-facing 90 Degree Handstand Hold
10 x Wall Squats (3 sec. down, 1 sec. Hold, 3 sec. up)
2 x 20-sec. Kick-up + Handstand Hold
2 rounds
Review the HSPU
4 Negative
6-8 Strict HSPUs
6-8 Kipping HSPUs
4 Kipping Plate HSPUs
2 rounds
Workout Prep
Warm-up (No Measure)
Review the Hang Power Clean and OH Squat
6 OH Squats
6 Hang Power Cleans
4 sets
RX: Metcon (Time)
21-15-9
OH Squats (155/105 lb.)
Hang Power Cleans
Plate HSPUs
FIT: Metcon (Time)
21-15-9
OH Squats
Hang Power Cleans
DB Pike HSPUs
Partially Loaded
21-15-9
DB SA OH Squats – switch as needed
DB Hang Power Cleans
DB HSPUs
* Use heaviest possible DB.
* Adjust reps for DB load for either OH Squat or HPC.