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.