Tue: Hinshaw “Clearing Fatigue with a Test” & Barbara

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

Toy Soldiers

Side Shuffle 4x (down & back is 1)

Air Plane Walk

Karaoke 4x (down & back is 1)

Samson Lunge

Inch Worm

Buttkicker for :30 in place

High Knees for :30 in place

Practice Tuck Glute Jumps

Practice Plate Drill

Metcon

Hinshaw – Endurance Clearing Fatigue with a Test (3 Rounds for reps)

Plate drill 3 rds :20 on :40 off for reps

-Rest 3 minutes-

Tuck Glute Jumps 3 rds for :10 on :20 off

-Rest 90 seconds-

100 Plate Drill (1 minute cap)

Emphasis is on speed and going fast trying to complete 100 reps in 1 minute or get as close as possible.
If you complete all 100 reps in the Plate Drill test, record 100 reps for 3rd round and post time in COMMENTS.

Metcon

After “Hinshaw,” be sure to warm up shoulders with arm circles, lat activations, and hollow/arch swings.

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
35 minute cap

Scale is 3 rounds instead of 5

Cash Out

EMOM5:

:20 HSPU (scales: Box HSPU, Pike HSPU, or Push Ups)

:40 Slow PVC pipe presses (if you did push ups, perform lying air bench/floor press)

Mobility

Pelvic Floor Anterior/Posterior Tilt work

Scorpion Hold in the Pec Stretch 3 x :30 each side

Foam IT Band :90 each leg