Ernie

CrossFit Boro – CrossFit

Here they are again, the strict HSPU. We’ll be working on them every minute for 7 minutes. Where you are in your inverted press journey will determine which option you choose. Having adequate rest time is imperative to the effectiveness of an EMOM so be sure to knock your work out then take it easy until the next minute starts.

Today’s workout has a tight time cap. With only 6 minutes to complete each round, you’ll need to feel confident in doing the wallballs in 2-3 sets (even after coming in from a run). The K2E (or any scale option) don’t necessarily have to be done in large sets but any rest you take should be just long enough to relieve the tension in your grip before hopping right back up to the bar. If your first round is at or near 6 minutes, consider scaling back the volume with your coach.

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A: Metcon (No Measure)

EMOM x 7 minutes

Choose one option to perform each minute

A) 1-3 Deficit Strict HSPU (2″)

B) 2-4 Strict HSPU

C) 1-3 HSPU Negatives

D) 2-4 Box HSPU or Pike Push-Ups

B: Metcon (Time)

3 RFT (Cap: 18 minutes)

400m Run

20 Wallballs (20/14#, 10′)

10 Knees to Elbows

Mobility

– Lateral Seam Smash

– Couch Stretch

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