• Teaching Notes
At present, we’re tackling an higher physique targeted day, particularly the higher physique press. We shall be beginning issues off with a focused warm-up to permit for athletes to really feel primed and able to hit the heavy Bench Press, whereas additionally working in some particular work to get inverted earlier than we transfer into our conditioning piece which is the CrossFit Foremost Web site exercise from January twenty ninth. This one is a enjoyable 12:00 minute exercise completed in 3 x 4:00 minute AMRAP sections with the goal of tackling shuttle runs and ranging Handstand Push-Ups. Because of the quantity right here of Handstand Push-Ups, select assist athletes select scaling modifications that enable for sufficient quantity to develop power and stamina in these positions. Make the most of totally different choices based mostly on the various ranges of athletes in your class, by shifting by way of pike handstand push-ups (both on field or flooring) and even using DB’s as athletes start to tire.
power: Bench press
Full units each 2:30 minutes.
Bench Press 1×4 at 77% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×2 at 87% 1RM
metcon: “Foremost Web site 240129” – Half 1
Full as many rounds as doable in 4 minutes of:
3 Wall Going through Strict Handstand Push-ups
5 Shuttle Runs, 50 ft
metcon: “Foremost Web site 240129” – Half 2
Full as many rounds as doable in 4 minutes of:
6 Strict Handstand Push-ups
5 Shuttle Runs, 50 ft
metcon: “Foremost Web site 240129” – Half 3
Full as many rounds as doable in 4 minutes of:
9 Handstand Push-ups
5 Shuttle Runs, 50 ft
Equipment:
4 rounds for high quality of:
30 Banded Y-T-Ws
15 Weighted Seated Calf Raises, choose load
Ring Assist Maintain, 30 secs
