CrossFit Cambridge – CrossFit
Back Squat (Heavy Double)
Take 5-7 sets to build to a heavy double back squat. If you’re feeling good, go big.
Practice your kipping. Only 1 abmat allowed. If you need more than 1 abmat then you are not quite strong enough yet. Hold off on these and keep progressing with pike push ups.
5 Sets of 5-15 Kipping HSPU.
If you can hit 15 and it is “easy”, feel free to add a deficit up to one 45lb plate.
Otherwise, 5 sets of 5-10 Pike Push Ups.
If you can hit 10 pike push ups and they feel “easy” then you need to make them more difficult on your next set. Either raise the height of the bench/box, progress from your knees to your toes, or focus on bringing your hands as close to the box as possible (or a combination).
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Bear Complexes (135/95lbs)
Run 1 Lap
You may “cycle” these movements into squat clean thrusters and back thrusters if you so choose. You should be able to complete 5 in a row without putting the bar down.