Southie TurnPIKE

Mar 5th, 2019

Category: CrossFit

Southie TurnPIKE

Mike – Focused on the Box Squat

Warm-up
10-8-6-4-2
Lateral Up & Overs x 2
Push Ups w/ Feet on Box*
Box Crunches
*ADV- Pike Push Ups

Strength
10-8-6-4-2
Strict press
Strict Pull-up

WOD
2 Rounds
30 Deadlifts (185,125)
15 Handstand Push-ups
30 Box jumps
20 Toes to bar

Level 2- (155,105), 30 Push-ups
Level 1- (115,75), 20 DL&BJ, 15 Push-ups, 20 Sit-ups
ADV – Strict HSPU

Coaches Tip – Deadlifts are meant to be light and fast here. Something you can knock in 1-3 sets.

Extra Work
3 Rounds
100 Double Unders
25/20 Cals Echo Bike

DISCUSSION 3 Comments

  1. Carrie C 03/06/2019 at 2:13 am

    Thanks D for the clinic on Sat., T2B felt much better!

  2. Sean Flannery 03/05/2019 at 10:46 pm

    SP: 135-185#
    WOD: 10:30 Rx

  3. Chad Kucera 03/05/2019 at 3:58 pm

    Strict press: 145
    Pull up: up to “TWO CHAINSSSS”
    WOD: 14:13 Rx