CrossFit Black Storm – CrossFit Performance

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A): General Warm Up (No Measure)

2 Rounds

30m jog (there, back there)

10m high knees

10m butt kickers

10m side lunge

10 burpees

10 squats

10 push ups

B): Metcon (AMRAP – Reps)

Deadlift x 15 reps

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

-Rest 2 minutes-

Deadlift x 10 reps

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

-Rest 2 minutes-

Deadlift x 5 reps

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps
Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

Scored as total Strict Handstand push ups, place 5 rep deadlift weight in notes.

C): Metcon (AMRAP – Rounds and Reps)

4 sets for max reps.

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)

10 Push Press (115/75 lbs)
Rest 2 minutes between sets. Bar taken from ground, lunges in front rack.