150609 Tuesday – SF Fire Meet and Greet and “Carnelian Bay”
San Francisco Fire Meet & Greet – Wednesday June 10th 6pm
and Out of the Cave Food Truck!
Mobility: Shoulder Mobility
Skill Practice Warm Up: None. More time to practice HSPU’s
Metabolic Conditioning: “Carnelian Bay” – 13 Minute AMRAP
8 Kipping HandStand Push Ups (Performance: 8, Athletic*: 4, Health: 4 DB Strict Press)
10 Deadlifts (Performance: 185lbs, Athletic*: 125lbs, Health: 85lbs)
16 Step Ups (Performance: 24in, Athletic*: 20in, Health: 12in)
30 Second Rest
Scaling Guide: 3 – 5 Rounds
Plan D Scale Up: Strict HSPU, 225/155 DL, Step Up with 25/15 DB’s
Compare to: New Workout!
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: If you don’t have HSPU pick a challenging dumbbell weight to use for the strict presses. Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds. Step ups have the same standards as box jumps, make sure you hit full extension at the top and step down.
Optional ‘Cash Out’: None.