9.4.15 Workout of the Day

Athletes.. One of the best, most credible, simplest, and most efficient explanations of the HSPU I could find. Chris Spealler..hands down the best CrosssFit gymnastic mover, helps the CrossFit staff and Games athletes during a CrossFit seminar. Hope this helps with today's WOD. Please watch and ENJOY.

CrossFit

General WU: Coaches Choice

Sepcific WU:3 min practice HSPU (determine scaling option for workout)

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10 Deadlifts

Prep

Deadlift x 3 sets

Set 1: 10 reps with warmup weight Set 2: 8 reps with warmup weight Set 3: 6 reps with workout weight

WOD 1: Benchmark "Diane"

21-15-9 reps for time: Deadlifts (225/155) HSPU

Strength:

Deadlift Build to a 3 rep max in 15 minutes

These are touch and go reps with full control on the negative - no bouncing off floor Perform 5-6 sets: 2-3 warmup sets, 2-3 tough sets Rest 2 minutes b/w sets

Post time to comments

ICT

General WU: Coaches Choice

Sepcific WU: 4 min practice movements/progressions

WOD 1: 30 min EMOM : 35/:25

1. Dubs

2.HS HOLD

3.Cal row

4. Wall sit

5. KB DL

**No measure here today! goal is consistent UNBROKEN rounds. **

**Good breathing, good posture.**