Wednesday 10/11/17

October 6, 2017 joey0421


CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 10 minutes working up to a challenging bench press or floor press for 3 reps (70-85% of max). Plan on hitting that weight for 2-3 sets

Glowing Yelena (Time)

12 Handstand Push-ups

21 RKBS

400m Run
Make sure you take some time to practice the kipping technique on the HSPU before the workout starts. The timing of the leg drive is key to moving quickly. Complete the first round of HSPU and kb swings in big fast sets, but then pace the run down a little bit. Break up the second and third round a bit more and then run faster if you can. Go big again on the last round if you are able, but if you are failing HSPU, take a longer break or progress down to an easier variation.

Metcon (No Measure)

Cash out: 6 Strict TTB, 30 Double unders, 4 rounds