CrossFit Kennett Square – CrossFit
Workout of the Day
1. Conditioning – “Potpourri”
2. Gymnastic Skill Work – Handstand Walking
Conditioning
Potpourri (AMRAP – Rounds and Reps)
14 min AMRAP
4 Tire Flips
40 Double Unders
10 Kettlebell Sumo Deadlift High Pulls
20 Forward Step Lunges
Alpha: 70/53
Bravo: 53/44
Charlie: :30 Dub Attempts, 44/35
Gymnastics
Take 6 minutes to:
– Practice Handstand Walking for distance
– Practice standing on your hands
– With a partner, kick up into space without the wall/walking
– Shoulder tap against the wall or from a box
– Box walk-around
Strength
6:30PM KSQ Strength
1. Overhead Squat (week 3 of 6-week cycle; 4 training weeks, 1 de-load, 1 test)
5 x 55%
4 x 65%
(4 x 75%) x 3
(2 x 85%) x 2
2. 50 Perfect Push-ups for Time
Overhead Squat
50 “Perfect” Push-ups (Time)
For time, complete 50 “Perfect” Push-ups
Perfect Push-up Criteria (Rx)
– Feet Together
– Tension through entire ascent and through entire descent (including at the bottom)
– Chest touches floor
– Full lock out of elbows at top
– Hips in line with shoulders at all times