CrossFit Pampa – CrossFit
0-15: The Press Complex (In 15 minutes, work up to a 1RM of the complex.)
3 Shoulder Press
2 Push Press
1 Push Jerk
Work up slowly and methodically on this complex. Get 4 or 5 successful sets before entering 1RM territory. No racks unless necessary.
25-35: Muscle-up Practice (No Measure)
10 minutes of muscle-up practice and progressions.
Strict strict strict. Own the hook grip. Nail down your positions within the first 12 inches of the pull.
40-50: Metcon (4 Rounds for reps)
4 rounds of the complex:
:20 second handstand hold
5 strict handstand push-ups (to abmat)
:10 second handstand hold
Max rep kipping handstand push-ups
REST 2 minutes between each round.
Raise or lower the abmat to a level where you can complete the 5 strict HSPU’s, then go all out on the kipping HSPU’s.