9/12/19

Five Lakes CrossFit – CrossFit

Warm-up

Gymnasty (No Measure)

Hitchhiker

Twisting Forward Fold

Arm thread (from knees)

30 sec Scapular Push Ups From Knees

10 Scap Push ups toes

Wrist Prep

10 Hanging Scap Circles

10 Arch/Hollows on bar

Gymnastics

Practice strict and kipping muscle up progressions:

Practice ring support holds, ring dips, and ring pull ups

Low ring muscle ups etc

Muscle-ups (Practice)

Strict Muscle Up (Practice)

Metcon

If repeating Masters 55+ or 55+ scaled, please add that in to record your score.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Compensation

Accumulate 50 banded pull aparts

20 reverse snow angels

Scorpion

Dying Warrior

Forward fold