CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes Bike/Rower
3 Rounds
5 Partial Squat Thoracic Rotations (R/L)
10 Russian Kettlebell Swings
50′ Overhead Kettlebell Carry (R/L)
50′ Carioca (R/L)
10 Tap Swings
10 Scapular Pull-Ups
10 Scapular Push-Ups
1 Wall Walk
Clean (9 x 2 @ 70%)
Every 2 minutes on the minute perform 2 full cleans at 70% of your 1RM.
Masters: 8 x 2
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Masters 55+
Men: Deadlifts 185 lbs, Push Press 95 lbs; Deadlifts 225 lbs, 10 Handstand Push-ups
Women: Deadlifts 125 lbs, Push Press 65 lbs; Deadlifts 165 lbs, 10 Handstand Push-ups
Scaled
Men: Deadlifts 135 lbs, Hand release push-ups; Deadlifts 185 lbs, 50 ft. Bear crawl
Women: Deadlifts 95 lbs, Hand release push-ups; Deadlifts 135 lbs, 50 ft. Bear crawl