CrossFit Heat

Warm up:
Hollow hold 3 x 0:30
Arch hold 3 x 0:30
Straight arm plate raises (slow and maintain hollow) 3×10
Wall walks 3 x2 with 10 sec hold at top

A1. With a partner 5 x 30 seconds spotted freestanding HS balance practice, may scale to wall kick ups x 20 attempts
A2. 5×10 total shoulder taps (off wall if possible ➡️on wall➡️ in wall walk position

B. 10 to 1 Of:
* Burpee Box Jump
* After each set 10m Handstand Walk

Masters
A.
Same

B. 10 to 1 Of:
* Burpee Box Jump
* After each set 10m Handstand Walk

Can scale HS walk to lateral wall walks or box pike HS walk x 3

A.
Hang Power Clean
4×5 reps (all at the same weight and without dropping the bar)
– rest 60 seconds between sets

B.
AMRAP 24 With a Partner
5 Push Jerks (185/135)
3 Wall Walks
30 unbroken DUs
– partners switch after every round

Masters
A.
Same

B.
AMRAP 24 With a Partner
5 Push Jerks (135/95)
3 Wall Walks
45 unbroken singles
– partners switch after every round

Warm up:
Deadbug with KB hold 3x 5 ea leg
Hollow rocks 3x 0:20
Scap pull ups 3x 10

A. 4×8 false grip ring row (3111 tempo)
4×8 strict toes 2 rings (3111 tempo)

B. “Mary” – AMRAP in 20:00 of:
5 Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Masters
A.
Same

B.
Same

A. Backsquat 8-10 reps (20XO)
– Rest 90 seconds
Repeat 3x

B.
1. 6 TGU (per arm)
– Rest 60 seconds
2. 8-10 (per arm) KB single arm RDL (30X0)
– Rest 60 seconds
Repeat 3x

C.
AMRAP 7
100m Run
4 Power Snatches (95/65)
8 Ring/DB/KB Pushups
12 T2B

Masters
A.
Same

B.
Same

C.
AMRAP 7
100m Run
4 Power Snatches (65/45)
6 Ring/DB/KB Pushups
12 K2E