CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Hip Halo Warm up

-into-

7 min AMRAP:

50m Jog

3 Inch Worms + 6 Pike Push-ups

3 Deadlifts (empty bar)

5 Wall Balls (focus on rolling out the shoulders)

Workout Prep

With Partner:

50m Run

5 Synchro Wall Balls

1 Wall Walk (each)

Deadlift

Deadlift:

2 Deficit Deadlifts x 5 sets @70% of 1RM
Rest as needed between sets

Perform deficit deadlifts on a 2-in plate.

Focus on active lats and driving the feet through the floor (push!!)

Control in descent to the floor (don’t drop from the top)

Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.

Strict Deficit Handstand Push-Ups

Strict Deficit Handstand Push-ups

5 Sets:

30-40% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-
The prescribed deficit is 4″ for men and 2″ for women.

Foundations/scaling option = Pike Push-Ups or DB Seated Press

Metcon (Time)

“Caspian Sea”

Partner

200m Partner Run

20 Synchro Wall Balls (20/14)

8 Wall Walks (split)

200m Partner Run

20 Synchro Wall Balls (20/14)

12 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

16 Wall Walks

200m Partner Run

20 Synchro Wall Balls (20/14)

20 Wall Walks

Foundations:

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

6 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

12 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

16 Inch Worms

200m Partner Run

15 Synchro Wall Balls Front Squat (light)

20 Inch Worms
Target time: 13-15 minutes

Time cap each set: 18 minutes

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose