Happiest of Birthdays to PVCF athlete, Julio Aparicio! The BEST way to kick off your Birthday? With Pioneer Valley CrossFit, of course!

Happiest of Birthdays to PVCF athlete, Julio Aparicio! The BEST way to kick off your Birthday? With Pioneer Valley CrossFit, of course!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
 
2. Technique review/Deliberate Practice: The Handstand Push-up. (5 min)
Do 3x5 at the most challenging iteration you can perform with deliberate and precise form Rest 2:00 between sets(10 min)

3. Push Press
Work up to a 3RM for the day. (20 min)

4. Warm up: deadlifts for Diane(10 min)
 
5. 🔻”Diane”🔺
21-15-9 reps for time of:
Deadlifts 225/153
Handstand Push-ups
LIII: as rx’d(If you have completed Diane RXds many times under 5 minutes, do Strict HSPUs today).

LII: deadlifts @ 60% of 1RM (up to 225/153lbs).  Sub Pike Press on Box, Down Dog Pike Press or DB Press as appropriate.

AMRAP :75 deadlifts. If you get to 21 before time is up, move on to...
AMRAP :75s HSPU. If you get to 21 before time is up, move on to...
AMRAP :60s deadlifts. If you get to 15 before time is up, move on to...
AMRAP :60s HSPU. If you get to 15 before time is up, move on to...
AMRAP :45s deadlifts. If you get to 9 before time is up, move on to...
AMRAP :45s HSPU. If you get to 9 before time is up, you're done.
LI: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

Have fun!
 

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