CrossFit Staunton – CrossFit
100 DUBs 2x singles
100 Push Ups
100 Sit Ups
As a class:
5 minutes of stone cleans, presses, deadlifts, squats. Move it for 5 minutes.
A: Split Jerk (1RM)
Off the rack.
B: Handstand Push-ups (3×10)
Score is unbroken reps within each set. For example, max score is 30 reps.
C: Upper Body Accessory (WORK HARD)
Hit this just as hard as the main lifts for the day. Pick 3-5 exercises to hit your weaknesses. Be sure to hit at least one, maybe two movement(s) that strengthen your mid and upper back, then your shoulders, then your chest/triceps, think about your forearms/grip. This is not an exhaustive list, but one to pull from.
Pull/Chin ups, Bent over/Pendlay Rows, Ring Rows, KB/DB Presses/Rows, J Rows, Face Pulls, Band Pull Aparts, Dips (w/ or w/o weight), Push Ups, HSPUs…
2017 06 14