hcf

CrossFit Main HEAVY CrossFit open 19.1AMRAP 15 min:19 wallball19 cal. row Lvl6/5: 30/20#, 10/9′Lvl4/3: 20/14#, 10’/9′Lvl2/1: 14/10#, 9/8′

REST DAY Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Open Gym: 8am-10am

CrossFit:  A. Open 13.2 (with DT weight) AMRAP 10 min: 5 shoulder-overhead 10 deadlifts 15 box jump/step Lvl6/5: 155/105#, 24/20” jump or step Lvl4/3: 115/80#, 24/20” jump or step Lvl2/1: 75/45#, 20/20” step *shooting for working weight of ~60-70% of 1rm PP

CrossFit Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. TWO OPTIONS: A.Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) B. Harder version: Trad. Tabata :20 on x :10

CrossFit 30-minute AirBike; every 3 minutes, including 0 get off and complete 200′ bearhug carry (down and back two times on pullup rig) Lvl6: 150/125# sandbag (sub 70/53# double KBs in front rack) Lvl5: 125/100# SB (sub 53/44KBs) Lvl4: 100/75# SB (sub 44/35KBs) Lvl3: 75/50# SB (sub 35/26KBs) Lvl2: 50/30# sandbag (sub 26/18 double KB

CrossFit Main: 2 people work together inside same station for 2 min on/2 min off E2 min x 20 min (10 rounds total/5 rounds each) Partners alternate rounds so each person will work for 2 min, followed by rest for 2 min. (same flow as last weeks squats, but this week with cleans + rowing)

CrossFit Main: Teams of 2 (separate work however, with only 1 person working at a time) 17.1 for time w/20 min cap. 10 alt. arm DB snatch 15 box facing burpee box jump overs 20 alt. arm DB snatch 15 burpee over box 30 alt. arm DB snatch 15 burpee over box 40 alt. arm

REST DAY Mobility and Maintenance

Open Gym: 8am-10am