CrossFit – Thu, Jan 15
General Prep
1:30 Cardio Choice
–
2 Sets: For Quality
10 Down Dog Alternating Toe Touches
:20 Extended Plank Reverse Bridge
5 Up Dog to Down Dog Pike Push-Up
5/5 Single Kettlebell Front Rack Reverse Lunge
Specific Prep
2 Sets
5 Barbell Push Press
5/5 Single Arm Overhead Reverse Lunges
10 Abmat Sit-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
–
Barbell Specific Loading before starting strength piece
5 Reps @ 50%
5 Reps @ 60%
3 Reps @ 65%
Wall Facing Strict Handstand Push-Ups Modifications
– Add 1 Abmat for a Riser to Reduce Range of Motion
– Move to Further Away from the Wall
– Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
– Down Dog Pike Push-Ups
– Tall Kneeling Dual Dumbbell Push Press
Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%
% of 1RM Push Press)
Modifications:
– Adjust to Strict Press
– Move to Dual Dumbbell Push Press or Strict Press
– Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Level 2:
6 Sets
2:00 AMRAP
5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg
—
Level 1:
6 Sets
2:00 AMRAP
5 Box Pike Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges
– Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Walking Lunges:
Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg
Rx+:
6 Sets
2:00 AMRAP
7 Deficit Wall Facing Handstand Push-Ups
25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges
– Max GHD Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Deficit: 3/1.5in
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps
*Every 5ft (1.5m) = 1 Rep
Goal: 20-30 Abmat Sit-ups / set
(1 round = 17 reps + sit-up reps)
Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort
RPE: 8/10
Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds
Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft (7.5m) Segments of the Overhead Walking Lunges
