CrossFit Boro – CrossFit

Like Maverick on Top Gun, today we will be…. inverted! We’ll spend a few minutes in class practicing Handstand Push-Ups, wherever you are along in the progression toward them. Then, we’ll put that practice and our new Deadlift maxes to use in the CrossFit benchmark workout, Diane! The weight of the Deadlift should be 60% or less of your 1RM. Anything heavier and you likely will not be able to execute the lifts at the intended speed of the workout. Scales for the HSPU will include shortening the range of motion with at most a 45# plate and AbMat. Otherwise, we’ll substitute those reps with DB Presses, again, to maintain the intended intensity of the WOD. Let’s hit some PRs!

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A: Metcon (No Measure)

HSPU Practice

EMOM x 5 minutes

Option A: 1 Strict HSPU + 3 Kipping HSPU

Option B: 2 HSPU Negatives

Option C: 15-sec HS Hold (Forward-Facing or Nose-to-Wall)

B: Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
Time cap: 10 minutes

Scale for HSPU is DB Strict/Push Press @ 35/20#

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