Tuesday November 22, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Glute Bridges

10 Scapular Pushups

5 Inchworms

10 Squat Jumps

Mobility

Hamstring Rack Stretch 1:00/Side

Thread the Needle :30/Side

Skill/Strength

Bench Press

4-5x2 at 85% of 2 rep max

Then, spend some time warming up for the WOD.

Optional: Handstand Work

Shoulder Taps (plank > pike position > wall) 2-3 x 10

Tripod Hold 1:00

Handstand Kick Ups

Handstand Hold 1:00

WOD

Diane

Deadlifts (225/155)

Handstand Pushups

21/15/9

F:  KB SDHP and box pushups 30/20/10 or 21/15/9

P1:  185/125; regular pushups 30/20/10

P1.5:  165/115

P2:  135/95; regular pushups 21/15/9

C:  as written

OR

CrossFit Open 17.4

AMRAP 13:

55 deadlifts

55 wallballs

55 calorie row

55 handstand pushups

F:  KB SDHP instead of deadlifts; box pushups instead of HSPU

P1:  185/125; regular pushups instead of HSPU

P1.5:  165/115; regular pushups instead of HSPU

P2:  135/95; regular pushups instead of HSPU

C:  225/155