CrossFit in Creve Coeur
3X
10/7 Cal bike
10 hollow rock
10 Bulgarian split squats(5/5)
2X
:40on/:20off
Flutter kicks
Planch pushups/Wall walks
Tap crunches
Floor thruster w/pushup
Rolling v-ups
2 Rounds:
50 Thrusters 45/35
25 Strict pullups
25 Strict HSPU
Deficit Handstand Pushup and Kipping from Jared Vananne on Vimeo.
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
Coach says
AMRAP 20:
15 Back squats 135/95
15 T2B
15 Back squats
15 Deficit HSPU 6/4
15 Back squats
15/10 RMU
Handstand Pushup – COG in the Tripod from Jared Vananne on Vimeo.
2X
12 Windmills
10 Glute ham raises
4 Rounds :15 Each
Mountain climbers
Beast hold
Burpees
Squats
EMOM 10:
1) 7 Bench press
2) 6-10 Weighted step overs
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.
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.