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Slap Happy

June 5, 2019 | No Comments

Crossfit 23 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Tempo Bike

1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

1:00 Medball Thoracic Opener – Video

1:00 Wrist Stretches on Box – Video

3 Spidermans each side – Video

6 Wall Squats – Video

9 Empty Barbell Overhead Squats

12 Superman Rocks – Video

Take an additional time to warm up for HSPU

Gymnastic Strength

10 Sets for Time:

40% of Max Strict HSPU

Weightlifting

5 Sets:

1 Tempo Overhead Squat

1 Overhead Squat

Percentages:

Set #1 – 60% of estimated 1RM OHS

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Set #5 – 72%

Tempo – 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. A

WOD

Metcon (3 Rounds for reps)

“Slap Happy” Part #1

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

12 Overhead Squats (95/65)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #2

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

8 Overhead Squats (115/85)

4 Burpee Box Jump Overs (24″/20″)

Rest 5:00

“Slap Happy” Part #3

In a 5:00 Window…

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (135/95)

4 Burpee Box Jump Overs (24″/20″)

Stretch





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