G
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Practice HS Holds
.
Scaling – Tripod hold (10 sec)/Headstand/Elastic Jacket HS
.
Score = Max Hold Time
.
2) Strict HSPU’s for max depth (wether deficit or raised)
5-5-5-5-5
.
Scaling – Elastic Jacket HSPU’s/Piked HSPU’s/Push-up’s (max load)/Kneeling Push-ups (max load)
.
Score = Max Depth
.
then…
.
3) Complete 5 Rounds of the following for time:
50 DU’s
10 HSPU’s (kipping allowed)
10 Pistols (Alternating)
10 Burpees
10 Alternating Jumping Lunges
.
Time Cap = 15 min
.
Score = Time or Time Cap plus 1 sec/rep missed
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – “I’m a workhorse. One-hundred percent thoroughbred, baby!” Stacy Tovar (Image & Quote courtesy of CrossFit, Inc.).