DATE – Saturday Oct 4th
Warm-up:
Row 500m
Leg swings + lunges + push-ups
Banded steps + squats
Band pull aparts + presses
Mobility: Lacrosse ball into glutes + pecs/anterior shoulder capsule.
45-60s pigeon pose stretch (on bench)
60s Box shoulder stretch (on bench)
– 10 min to review clean technique with newer athletes, build up to working weight, and set up/practice HSPU’s.
WOD A) CrossFit.com Hero WOD “J.J.” (30 min time cap)
Complete for time:
1 – 10 Squat Clean (Rx: 185/135, Adv 155/105, Int: 135/85, Beg: 95/65 or less)
10 – 1 Handstand push-ups
The real Hero version of this WOD calls for Parallette HSPU’s, but we will call regular flat HSPU the Rx for today. Kipping allowed as long as you are not crashing down on your head! Substitute strict banded, pike, or a seated dumbbell press.
Complete in alternating sets:
1 Squat clean
10 Handstand push-ups
2 Squat cleans
9 Handstand push-ups
…..
10 Squat cleans
1 Handstand push-up
