WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

Partner Up, 2 Rounds Each:

P1 Do:

10 Rev-Step Lunge w/PVC Overhead

10 Prone PVC Press

10 Pushups

P2 Row Until P1 Done

Drill P.O.P. for Press

Discuss how to find/estimate your max and calculate percentages.

Strength

Shoulder Press

3×5* @ 75-80%

*On 3rd set, do AMRAP

Instructions:

7 Mins, for warmup sets (e.g. 40, 50, 60 & 70%)

Then, On the 2Min:

75-80% x 5

75-80% x 5

75-80% x AMRAP

Shoulder Press (post load/reps for AMRAP set)

Metcon

4 Little Puffins Went to the Beach (4 Rounds for reps)

4 Rounds:

2:15 on the clock

Row 22/18 Cals

AMRAP Floating Pushups in remaining time

—Rest 2:15—

Record pushups reps for each round.

**Floating Pushups**

Place boxes or plates where your hands and chest will touch, AND where your toes will touch, and nothing in between. At the bottom, your chest will touch the plates, and your thigh and belly will be “floating”.

Scaling: for this workout scale floating pushup to a ring pushup from toes (walk forward as needed) or a pushup to a barbell in the rack (from toes)
Logstics: partner up and have 1 partner go on even intervals, one go on odds. Each does 4 working rounds.

BIAS WORK (EXTRA CREDIT)

CONDITIONING

With A Partner…

FOR TIME

100 Synchro DB Snatches (50/35)

100 Synchro C2B

100 Synchro Burpees Over Bar

GYMNASTICS

A) Warm-up

EMOM x 10 MINUTES

Min 1 – Free standing HSPU Practice

Min 2 – :30 Triple Under Practice

B) For Time

10-8-6-4-2

Rope Climbs

Burpee MU or Burpee Bar Muscle Up