RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Handstand Push Up Practice Progression:
1 – Freestanding Handstands
2 – Handstand Against the Wall
3 – Headstand Practice (freestanding and/or against the wall)
4 – Handstand lower down to headstand against the wall using ab mats
5 – Kip position in headstand against the wall
6 – Kipping Handstand Push Up
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP…
Ascending Ladder
2, 4, 6, 8, 10…
Power Snatches (135/95)
Handstand Push Ups
20 Double Unders after each set
Example: 2 Snatches, 2 HSPU 20 Doubles, 4 Snatches, 4 HSPU 20 Doubles, 6 Snatches, 6 HSPU 20 Doubles, etc…
Scale Snatches to complete quick singles as the rep scheme increases
Scale Double Unders to 10 reps 20 Sit Ups