CrossFit WOD, August 7, 2019

CalcuttaInspirationRECIPE: SPINACH STUFFED CHICKEN: Macros: 407 Calories/41g PRO/3g CARB/24g FAT
https://thatlowcarblife.com/spinach-stuffed-chicken-2/Warm-upWarm-upAMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall WalksExtended Warm-upWarm-upEMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog

Then…

SKILL
ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown
A) :10 Wall HS Hold (arms extended) — Kicking up and getting inverted
B) :10 Wall Headstand Hold — bottom of the HSPU with hips against the wall
C) 3 HSPU Negatives (:03 down) — Warming up the shoulders for the HSPU range of motion and working on keeping
D) 5 HSPU Kip (legs only, no press) — Hold the bottom of the HSPU with the hips against the wall and practice bringing the knees into the chest and extending the feet back up against the wall
E) 3-5 Kipping HSPU — the full explosive movement putting the progressions togetherWorkoutMetcon (Time)FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (35/25)/(24/20)

*Run 200m After Each Set.Metcon (Time)FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)(24/20)

*Run 200m After Each Set.SCALING
REPS, LOADING, VOLUME…
HSPU — If the volume is too high today scale the reps to 15-12-9-6 for athletes that may have some HSPU but cannot handle the volume of the prescribed rep range
Box Step Overs — 8 reps is a number athletes should be able to handle, scale the loading to allow for a challenging unbroken set or ditch the weights.
Run — Scale the distance to allow the athletes to complete their run in 1:00-1:10
Movement Adjustments…
HSPU — We can scale these a number of ways today. Athletes can place a mat below their head. Let’s scale to no more than 2 mats, box HSPU will be ok today as they have boxes out, DB Push Press for athletes that are not comfortable being inverted yet.
Box Step Over — These can be scaled to a lower box or box step up. If the athlete cannot step up have them scale to lunges.
Run — Let’s scale to a 250m row today if athletes cannot run. Try to keep them off the bike if possible so we don’t fatigue their pushing ability and there is bike tomorrow.News**UPCOMING EVENTS**
August 27- 8 years TFA Anniversary Party
September 7- “GRIDIRON THROWDOWN” (In House Team Comp)
https://events.membersolutions.com/event_register.asp?content_id=79525&fbclid=IwAR2TlH-GwsIPieiUig72XyxTlpsFDbQB6k3ETgjei7wXgbnZL_6qLSuIYn4
September 21- Prom
October 19- Barbells For Boobs

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