RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 2 minutes banded glute activation
B. For Time:
30 Burpees to 6" target
3. Strength
Find your 1RM Back Squat
4. MetCon
15-12-9
Deadlift, 225/155lbs
Burpee Box Jump-overs, 24/20″
(RX+ 275-315/185-205 DL)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-up
A. 2 minutes banded glute activation
B. For Time:
30 Burpees to 6" target
3. Strength
Back Squat 5x5
4. MetCon
15-12-9
Deadlift, 185/115lbs
Burpee Box Jump-overs, 12/18"
COMPETITION
1. Side Work
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt
Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.
