ericasm

Continuing her CrossFit journey, PVCF athlete, Erica started training with us a few weeks back. She's had huge breakthroughs in the short time she's been with us!

Thank you for all of the inspiration, Erica!

 

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

1. Warm-up: 3 rounds of :10 scap pull-ups, 10 scap push-ups, 10 cuban press with pvc pipe, 10 ring rows https://www.youtube.com/watch?v=yiGNewVNbZY (10 min)

2. Press

5-5-5. Repeat your first three sets from Week 1.

Superset with Weighted pull-ups

5-5-5. Repeat your first three sets from Week 1.

If you don’t have unassisted pull-ups, do this instead: 5 piked ring rows per set. (20 min)

3. Technique review: building the handstand push-up. Down dog push-up, pike push-up from box, handstand push-up, kipping handstand push-up. (10 min)

4. “Diane Arduous” Five cycles of AMRAP 1 Kettlebell swings (up to 20—if you get there, rest for remainder of minute) AMRAP 1 Handstand push-ups (up to 10-if you get there, rest for remainder of minute) LIII: American swings @ 70/53lbs LII: American or Russian swings as appropriate, HSPU as appropriate LI: four rounds not for time of 10 Russian swings and 10 DB presses or down dog push-ups

5. Side planks 3 per side :45-:60s

Have fun!