NewEra CrossFit – Regional Comp
1: Metcon (9 Rounds for reps)
On the Minute x 12 (3 Rounds):
Minute 1 – 35% of Max Set
Minute 2 – 30% of Max Set
Minute 3 – 25% of Max Set
Minute 4 – Rest
Repeat this cycle two more times through, for a total of 3 rounds.
Reposted from last week, in the event that we have not yet tested our max set…
On the strict handstand pushups, there are many ways to go about modifications. Stacking abmat’s, modifying to pike pushups off a box, completing dumbbell strict presses, or full range of motions pushups (to floor or box), are all appropriate. Depending on where we are in our training and development, let’s choose one for training purposes. Any of the above will increase all of the above, as long as we are consistent with the movement pattern and integrity of the range of motion in the training to come. As a general guideline, we are looking for a difficulty that allows for at least 5 repetitions of the movement. Otherwise, it is likely best to modify to a slightly less challenging option, so that we can train additional volume (providing the adaptation we need to get stronger).
2: Helen (Time)
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
3: Metcon (No Measure)
15:00 Recovery Effort
Athlete’s choice of bike or row at a conversational pace