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3 Workouts – 3 Weeks – Worldwide Competition
The Gym Lake Highlands – 1-CrossFit
A. Metcon (Time)
For Total Time:
2 Rounds:
3 Wall Facing HSPU
7 Shuttle Runs
-Rest 2 Minutes-
3 Rounds:
5 Strict HSPU
7 Shuttle Runs
-Rest 2 Minutes-
4 Rounds
7 HSPU (Kipping or Strict)
7 Shuttle Runs
-score for the workout is total time including rest
-the HSPU should progress so if a kipping HSPU is your toughest movement your progression should be: Kipping HSPU -→ Pike/Box PU -→ Push-ups
B1: Bench Press (5×3, building)
-rest :30 before B2
-record your heaviest 3
B2: Toes-To-Bar (5xAMRAP -1)
-rest 1:30 after B2
-scale to kipping hanging knee raises or v-ups