Industrial Athletics – CrossFit
We are increasing the complexity of the workout a little bit today. The deadlift weight should be heavy enough that you are struggling to get 10 unbroken reps, or you have to take one break during eat set of 10. The box jump is extra high. Also, the pushups are pretty high rep. So, make sure you scale this one so you don’t slow down too much, while also challenging yourself to try something a little harder.
Handstand Push-ups
1. EMOM 4 MIn:
HSPUs/Piked/Pushups (60% of your baseline last week, or 5 hard reps each minute)
2. 1 Conan Walk each direction
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Min:
10 Deadlifts (60%)
12 Box Jumps (30/24)
15 Pushups
Scaling:
Platinum: As written above. Must jump onto the box.
Steel:
AMRAP 18 Min:
10 Deadlifts (60%)
12 Box Jumps (24/20)
10 Pushups
Brass:
AMRAP 18 Min:
10 Deadlifts (60%)
12 Box Jumps (24/20)
10 Pushups (May use box)
Bronze:
AMRAP 18 Min:
8 Deadlifts (60%)
12 Box Jumps (20/short box)
10 Pushups (may use box