November 14, 2020 – Competition

Movement Primer

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching

x 20 reps
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 3 reps
Interval 3 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Interval 4 – Rope L-Hang + Toes-To-Rope

x 5 reps
*Alternate which hand is on top each set.

B.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 60 seconds
Max Rep Wall Ball Shots (30/20 lbs)
Rest 90 seconds

C.
Four sets of 4-minute sprints:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds and reps as possible in 4 minutes, then rest 60 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

D.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 60 seconds