12-8-17 HSPU Progression Week 4 – CrossFit Grail

12-8-17 HSPU Progression Week 4

7
Dec

12-8-17 HSPU Progression Week 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Second Slow Row

10 Active Spiderman

10 Scap Push-ups

0:30 Second Moderate Row

10 Air Squats

10 Push-up to Down Dog

0:30 Second Fast Row

5 Inch Worms

5 Decline V-Push-ups

Gymnastics

Metcon (Time)

For Time:

15 kipping HSPUs

Rest 1:00 minute

12 kipping HSPUs

Rest 1:00 minute

9 kipping HSPUs

Rest 0:30 seconds

9 kipping HSPUs

Rest 0:30 seconds

6 kipping HSPUs
Total HSPUs – 51 reps

RX+: Strict reps (7/6/6/5/4; Total: 28)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 115/80#

15 Burpee Box Jump Overs 24/20″

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 95/65#

15 Burpee Box Jump Overs 24/20″

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans 75/55#

15 Burpee Box Jump Overs 24/20″
RX+: 135/95, 115/80, 95/65

Write score for each AMRAP in comment section

Leave a Reply