Tuesday 08222023
Warmup
Strength / gymnastics
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses– Immediately following your final push press, complete a single max set of handstand push-ups.
SCORE:
LOAD
Level 2
5 sets for load and reps:
Every 4:00, complete:
3 push presses– Immediately following your final push press, complete a single max set of piked push-ups.
SCORE:
LOAD
Level 3
5 sets for load and reps:
Every 4:00, complete:
3 push presses– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.
ABOUT THE WORKOUT
INTENDED STIMULUS
Complete a new set once every 4:00.
Start around 70% of athletes' 1-rep-max push press and build to a heavy set.
10+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within :30 of finishing each set of push presses.
Intentional movement redundancy to build strength.
Limit the push press load as needed to maintain sound mechanics through fatigue from the handstand push-ups.
Substitute with a shoulder press or DB push presses to work around injuries as needed.
Scale the handstand push-up to a pike push-up so athletes can complete 10+ reps for the majority of the workout.
Avoid reducing the range of motion of the handstand push-up by stacking plates or mats.
WOD
RX
AMRAP 6
2 chest to bar
2 kb swings 53/70
Add 2 reps each rd
Level 2
AMRAP 6
2 pull-ups
2 kb swings 35/53
Add 2 each rd
Level 3
AMRAP 6
2 jumping pull-ups
2 KB swings (25/35 lb)
ADD 2 reps each rd
SKILL WORK
Post-workout:3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends– Perform all reps on one arm unbroken.– Step back for the lunges with the leg opposite of the KB.