20191213

S/S/S:

Clean Pulls

1,1,1,1,1

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our final time hitting Clean Pulls before re-testing our 5X5 this cycle.  The goal is 5 heavy singles.  Am I looking for a 1-Rep Max?   Not necessarily.  Goal is to go heavy and keep good form.  Again, we’re using this to help strengthen our first pull in our cleans.  Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.

WOD:

AMRAP 16:

50 Alt Dumbbell Snatches (50/35)

40 Burpees

30-Sec Hollow Hold

20 Handstand Push-ups

Video courtesy of CrossFit HQ.  Demo of Hollow hold and some scaled positions as well.  For the Hollow Hold, just make sure you start somewhere you can see the clock.  If you break before 30 seconds, the count stops. Once you get back in the hollow hold, then begin counting the remaining time.

 

Scaling Options:

DB weight -> 35/25 -> as needed

Hollow hold – See video on Hollow Hold demo

HSPUs -> Pike Push Up off box -> Hand Rel Push Ups

Video courtesy of NorCal CrossFit.  Demo on Pike Push Ups

 

Cool Down:

Thread the Needle – 1 Min per side

Video courtesy of Evolve Fitness and Health.  hold the bottom position for a minute.

 

Iron cross hold – 1 Min per side

Video courtesy of Full For Life.  Again, hold the bottom position for a minute per side.

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