Angelino CrossFit – CrossFit
STRENGTH: Take 20 to 25-minutes to complete the following.
A. Push-Presses: Complete the following ladder by increasing weight on each round, building up to a heavy 3-REPS. Warm-up with 2 to 3-sets before starting the ladder (working sets). As far as the weight goes, you should start your set of 13-REPS somewhere between your 60-70% of your 1-REP MAX. Record heaviest set of lifts in Wodify!
— Push-Press Rep Scheme (Working Sets): 13, 9, 6, 3x
**SUPERSET EACH WORKING SET WITH A 200m JOG/RUN**
B. With the time left, complete as many sets as you can of the following. Use this time for practice!!
— 8x Handstand Push-Ups (Modify as needed — Ask coach for recommendations)
— 8x Strict Pull-Ups (Modify as needed — Use most challenging “pull” motion)
WOD: Noah’s Birthday WOD — FOR TOTAL REPS — SEE BELOW
**HAPPY BIRTHDAY NOAH!!**
STR A: Push Press (13, 9, 6, 3x)
WOD: Metcon (AMRAP – Reps)
Noah’s Birthday WOD
13-minute AMRAP: Total Wall Ball Reps — your score is the total number of Wall Balls completed by the end of the time.
— **WALL BALL LADDER**SEE BELOW**
— 8x Step-Ups
— 7x Push-Ups (Rx++ Skill: Handstand Push-Ups)
** The athlete will start with 1x Wall Ball and increase by one on the top of each round until you get to 13x. The number of Wall Ball reps will be determined by the round you are on. For example.. On round #6 you will start the round ith 6x Wall Balls.
Wall Ball Ladder: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13x
Wall Ball Rx: 20/14, +25/16
Step Rx: 20″, 24″, 30″ — Determined by your height.