February 5, 2018 CrossFit Proficient

Tuesday 6th February -‘Alternative’

CrossFit Proficient – CrossFit

Get outside of your comfort zone today with the Handstand Push-Ups, try something different like Shoulder Taps or Eccentric Handstand Push-Ups or Static Handstands. If you don’t like being upside down try a Double Kettlebell Push Press instead of a Barbell.


Warm-up (No Measure)

2 Rounds:

40 Skips

10 Shoulder Pass Throughs

2 Rounds:

30sec Banded Lat Stretch R

30sec Banded Lat Stretch L

30sec Standing Pike Stretch

3 Rounds (with a barbell):

5 Deadlifts

5 Clean Pulls

5 Muscle Cleans


Muscle Clean (2-2-2-2-2-2-2)



Metcon (Time)

For Time:

30 Handstand Push-ups

30 Back Squats, 80/60kg

30 Handstand Push-Ups
Rx 80/60kg

L1 60/42.5kg

L2 52.5/35kg

Cool Down

Samson Stretch

Thread the Needle

Pigeon Pose