Warm Up:

  • Run 400m
  • Walking Lunges x 20
  • Quad Stretch
  • Calf Stretch
  • Mountain climbers x 20
  • Shoulder Mobility
  • Ring Rows x 10
  • Hips to Ring x 5
  • TTR x 5
  • Wall Climbs x 3
  • Hollow Rocks x 20

Skill: Tripod/HSPU Review


5 rounds of 12 sec on/48 off

  • First 12 sec max HSPU
  • IMMEDIATELY pick up PVC pipe and do slow strict presses fro 48 sec. (front rack to back rack)
    • be sure to be up on the wall or box by the beginning of the next minute


Back Squats

  • 20 min to Find a 3RM


Training HSPU Strength and endurance. Followed by some Good 'Ole Back Squats. Practice bailing at lighter weights. Use a spotter or spotter arms if you feel you need it. If you are confident in dumping the bar, you should be going to failure in order to find a true 3rm.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com