Starboard Breech

Announcements

Hello guys, don’t forget that this Saturday we will be kicking off the start of our Fitness Challenge & Bod Pod testing! There is still time to sign up, check with Michelle if you’re interest in more information!

Good luck to everyone! 🙂

CrossFit Tempe – CrossFit

Context

Practice

Mobility

Hip

Skill / Technique

Metcon (AMRAP – Reps)

Handstand push-ups

Each minute on the minute for 5 min perform 5-10 kipping HSPU or the ‘downward dog’ HSPU progression.

score is total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

In 15 minutes.

1500M Row

Then max rounds with the remaining time:

15 Wall Ball (RX+: 20/14 to 10′, RX: 20/14 to 9′, Scale: 14/10 to 9′)

15 Jumping Chest to Bar Pull Ups (chest hits the bar every rep!) (RX+: 3 Bar Muscle Up, RX: >6″ head-to-bar jumping c2b pull-up, Scale: < 6")
Scaling Guide: 3 – 6 rounds.

Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle.