CrossFit – Tue, Sep 1
2:00 Cardio Choice
–
:30 Single-Unders
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World’s Greatest Stretch
:20 Hollow Hold
–
2 Sets:
8 Down Dog Pike Push-Ups
8 Quadruped Thoracic Rotations
10 Air Squats
:20 Handstand Hold or Plank Hold
Strict Handstand Push-Up Skill Build:
6 Box Pike Push-Ups, Hips Above Shoulders (knees on box)
4 Box Pike Push-Ups, Feet on Box or 3-4 Strict Handstand Negatives
3-5 Strict Handstand Push-Ups or working modification for the day (Focus on head-hands triangle and full lockout)
–
2 Sets:
:20 Double-Under Practice (Relaxed shoulders, wrist driven)
8 Wall Balls (Confirming target height)
6 Medball Box Step-Overs (3/3, full extension at the top)
For Time:
40 Wall Balls
30 Med-Ball Box Step-Overs
20 Strict Handstand Push-Ups
100 Double-Unders
20 Strict Handstand Push-Ups
30 Med-Ball Box Step-Overs
40 Wall Balls
Time Cap: 20:00
Score = Time
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
Goals: 13:00-17:00
Stimulus: Chipper Conditioning / Mixed Modal Endurance
RPE: 8/10
Primary Objective: Finish inside the cap with the back half moving at the same pace as the front half.
Secondary Objective: Hold planned handstand push-up sets on both sides without going to failure.
Level 2:
30 Wall Balls
24 Med-Ball Box Step-Overs
14 Strict Handstand Push-Ups
14 Strict Handstand Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Level 1:
75 Single-Unders
30 Wall Balls
20 Med-Ball Box Step-Ups
14 Box Piked Handstand Push-Ups
150 Single-Unders
14 Box Piked Handstand Push-Ups
20 Med-Ball Box Step-Ups
30 Wall Balls
75 Single-Unders
Medball: 14/10lb, 6/4kg
Wall Ball Target: 9/8ft
Box: 20/16in
Masters 55+:
30 Wall Balls
24 Med-Ball Box Step-Overs
12 Strict Handstand Push-Ups or Box Pike Push-Ups
12 Strict Handstand Push-Ups or Box Pike Push-Ups
24 Med-Ball Box Step-Overs
30 Wall Balls
Medball: 14/10lb (6/4kg)
Wall Ball Target: 10/9ft
Box: 20/20in
Competitor:
As prescribed, Deficit Strict Handstand Push-Ups from 2/1in (5/2.5cm)
Medball: 20/14lb (9/6kg)
Wall Ball Target: 10/9ft
Box: 24/20in
40 Dumbbell Thrusters
30 Dumbbell Box Step-Overs
20 Strict Handstand Push-Ups or Dumbbell Strict Press
100 Double-Unders
20 Strict Handstand Push-Ups or Dumbbell Strict Press
30 Dumbbell Box Step-Overs
40 Dumbbell Thrusters
Dumbbells: 35/25lb (15/12kg)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded External Shoulder Rotations
:30/:30 Pigeon Pose w/ Distraction
For Quality:
4 Sets:
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
