CrossFit Momentum – CrossFit
Warm-up (No Measure)
PVC Prep Then:
10 Hollow Rocks
10 Snatch Balance
5-10 Ring Swings
5 Drop in Dips or Slow descent pushups
Weighted Pull-ups (1 Rep Max)
This to be Weighted or work up to lightest band. Spend roughly 6 minutes building.
Handstand Push-ups (Max Effort Set Strict HSPU – OPEN Standards. )
Warm up then go for one set of max reps. Use Strict HSPU guidelines from the OPEN.
Modify with Pushups or box elevated pushups.
With this benchmark workout, there are many options to modify. That said, if you have the ability to do these movements as Rx, go for it.
Modifications can include: drop weight on snatches, power rather than squat snatch, Jumping Ring Muscle Up, Ring Rows/Dips, Less Muscle Up Reps.