CrossFit – Wed, Oct 29
2 Sets: For Quality
:20 Wall Supported Handstand Hold
:20/:20 Samson Lunge
2 Sets: For Quality
:30 Jump Rope Practice
4-6 Pike Push-Ups
6 Up Downs
–
The Go Over Scales for Handstand Push-Ups and Start EMOM
Conditioning Workout Prep (After Handstand Push-Ups)
Empty Barbell
3 Push Press
3 Push Jerks
–
Over 2-3 Sets, Build to Working Loads on Push Jerks
–
Primer
24 Double Unders
4 Push Jerks
4 Bar Facing Burpees
10:00 EMOM
3–5 Strict Handstand Push-Ups
Level 2:
2 in Riser or Box Pike HSPU (Feet)
Level 1:
Box Pike HSPU (Knees)
Rx+:
Add Deficit (2–4 in plates)
Focus on controlled eccentric and stacked position.
Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.
Stimulus: Strict vertical pressing with upper-body endurance emphasis.
RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.
For Reps:
5 Sets
2:00 AMRAP
48 Double Unders
12-10-8-6-4 Push Jerk @155/105#
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Level 2:
5 Sets
2:00 AMRAP
36 Double Unders
12-10-8-6-4 Push Jerk @115/75#
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Level 1:
5 Sets
2:00 AMRAP
60 Single Unders
12-10-8-6-4 Push Press @75/55#
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Rx+:
5 Sets
2:00 AMRAP
60 Double Unders
12-10-8-6-4 Push Jerk @185/125#
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets
Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.
Score: Total Bar Facing Burpees
Goal: 80+ Burpees
Stimulus: Barbell Cycling and Burpee Conditioning
RPE: 8–9/10 — Hard effort intervals. Each set should push intensity while remaining recoverable within the minute of rest.
Primary Objective: Stay unbroken on the barbell and increase the reps on burpees each set as reps decrease
Secondary Objective: Unbroken Double Unders + sharpen transition timing and pacing discipline across multiple sets.
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
