Wednesday, January 4, 2017

From CrossFit.com – November 28, 2016
https://www.crossfit.com/workout/2016/11/28#/comments

For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups*
50 sumo deadlift high pulls, 95/65
50 inverted burpees*
50 toes-to-bars
Row 50 calories

*L pull-up demo – https://youtu.be/hHdD5Ksdnmk

**Don’t worry about the “5 second hold” mentioned in this video; focus on the inverted burpee itself: https://m.youtube.com/watch?v=Gbikm8A82_A

RX+:
Reps and movements as written.

RX:
30 reps of everything; movements as written.

INTERMEDIATE:
30 reps of everything; intermediate scaling options listed below –
HSPU –> standing shoulder press, 75/55
L pull-ups –> standard pull-ups (no bands)
SDLHP weight@75/55
Inverted burpees as written
TTB –> Toes to rings allowed

SCALED:
30 reps of everything; scaled options listed below –
HSPU –> standing shoulder press, 65/45
L pull-ups –> strict banded pull-ups
SDLHP weight@65/45
Inverted burpees –> regular burpees
TTB –> kipping leg raises

BEGINNER:
25 reps of everything; movements and weights scaled as needed.

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