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Dead Legs

By March 19, 2020 No Comments

Lion’s Head CrossFit – CrossFit

Instruction

Warm-up

Part 1

100 meter run

10 air squats (1 second pause)

100 meter run

10 Hand Release Push-Ups

100 meter run

10 Cosack Squats

Warm-up

Part 2

Complete 2 rounds of 5 reps each of : PVC pass through, PVC ATW, OHS PVC, PVC Snatch Balance 1/4 depth.

Complete 2 rounds of down and back of: Samson Lunges, Side Squats, high knees, inch worms, bear crawls

Instruction

Front squat techniques

Hand Stand Push-ups and HSPU – (scaling options)

Front Squat (Work up to a 90% 5 Rep Max)

Complete 5 sets of 5 reps working up to a heavy 90% of your 5 Rep Max

Metcon (Time)

AMRAP – 12 Min Time Cap

20 Wall Ball 20/14

15 Box jumps -30″/24″/20″

10 HSPUs

6 Pistols (3 each leg)

3 Deadlifts 225#/185#
Scaling Options for WOD

HSPU progression – Hand Stand Holds, Hand Stand wall walk, or pike push-ups.

Pistols – single leg squat from box

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