Fri Apr 17

Train/Move
2 Rounds For Time:
25 Deadlifts @ 185-225/135-155
12 Handstand Push-ups or Box HSPU
25 Wallballs @ 20-30/14-20
18 Toes-to-bar

Semifinals Extra Credit
2024 CrossFit Age Group Semifinals 1
For time (20 Min Cap)
50-calorie row
9 snatches, 95/65
50-calorie row
6 snatches, 115/75
50-calorie row
3 snatches, 135/85

Warm-up
2 Min Bike, THEN 2 Sets:
4/4 Curtsy Lunges
4/4 Lunge + Twist
4/4 Walking OH Plate Lunge
12 Banded Face Pulls
8 Barbell Front Squats

Strength
3 x 5 Front Squats @ 65-75%

2 x 10 Overhead Squats @ RPE 6-7

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Stimulus
Strength: front squats and overhead squats are on the lighter end today, focus on position and pause as needed/add tempo to maintain strong squat positions

Train/Move: select weights and movements that you can push through, hoping to maintain the same time to complete the first round as the second. Small quick sets might be the best strategy here

Extra Credit: select weights that allow for a challenging stimulus but not a hard workout