Tuesday November 26, 2024

Warmup

2:00 Bike/Row

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded overhead press

10 banded good mornings

10 glute bridges

10 scapular pushups

5 inchworms + pushup

10 squat jumps

Mobility

Hamstring Rack Stretch 1:00/Side

Thread the Needle :30/Side

Skill/Strength

Bench Press 5/4/3/3

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 (this is the RX for this workout)

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 (this is the RX for this workout)

Then (optional)…

AMRAP 7:

10/8 cals

10 double unders

Add 10 DU in each subsequent round.

Modify the DU by doing single unders (still add 10 each round).