The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
7:35 am

160818

P1 WOD:
5 Sets
Goblet Style alternating reverse lung x 4-6/leg
Rest 30-60"
Box Handstand Pushup x 4-6
Rest 60"
***sub crossover symmetry 90/90 x 10 for box hspu

P2:
5 Sets
Front rack alternating reverse lunges x 4-6 per leg
Rest 30-60"
Handstand pushup x 4-6
Rest 60"
***complete 1-2 sets of hspu depending on total volue goals, strict or deficit are good for challenging rom and strength

P1 WOD:

5 RFT
100ft db farmer walk
10 step up per leg
20 Mountain climber (10/10)
Rest 2' after final round, then complete
Complete 20" max calorie assault bike sprint x 5

P2 WOD:
5 RFT
50ft db farmers walk 55/35# / hand
10 burpee db deadlift 55/35# / hand
Rest 2' after final round, then complete
Complete 20" max calorie assault bike sprint x 5
Rest minimum 40" between sprints