Back Squats 3-5-7
Handstands walks (laterally against the wall)
Let me start off by saying Congratulations to Coach Lindsay and Coach Catina for completing the CrossFit Olympic Lifting Certification with Coach Mike Burgener.
For today’s buy-in we are going to continue with our strength building with a heavy back squat. You can choose to do a 3, 5, or 7 rep max. If you got a P.R. two weeks ago, and feel you can top that number, 5-10lbs over. If you make the lift, then you are done. If you don’t think you can get a P.R. on that lift then try a 5 or 7 rep max. Our goal is to see P.R.’s every week.
I don’t know if you are catching on yet, but Monday’s are benchmark days. We are performing another famed CrossFit HQ benchmark workout named “Elizabeth”. For this workout you will perform 21 Cleans then 21 Ring Dips, then 15 Cleans followed by 15 Ring Dips, and finally 9 Cleans and 9 Ring Dips. A clean is when you pull a loaded barbell from the ground to the shoulders (rack position) in a full squat. If you have never performed this movement before, we will have you perform a “Power Clean” which is pulling a loaded barbell from the ground to the shoulders (rack position) in a partial squat.
For the cash-out we are going to get upside down… again. I’ve seen you guys upside down and we need this. For this drill we are going to perform a handstand against the wall and attempt to traverse left and right. Should be interesting.