CrossFit ATR – CrossFit
Pertinent Information:
Because of the standard for measuring out your HSPU line on the wall, we will be breaking into two heats and judging each other’s reps, despite if you’re registered for the workout or even if you’re doing the workout Rx. This will be a good time to have someone giving you feedback for every rep you perform.
Everyone who is to do HSPU will have a line on the wall measured out BEFORE we warm-up deadlifts.
Warm-up
200m Run
15 GHD Hip Extensions
20 Banded Face Pulls
20 Lunges
10 Toy Soldiers
10 Walking Toe Touches
10 Banded Ext. Rotations w/ Press
1 min Handstand Progressions
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
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