Tuesday 10032023
- crossfitquispamsis
- Oct 2, 2023
- 1 min read
Warmup
Core - Tabata
Strength
5x 2 reps @70 % cnj
1 clean + 1 push jerk + 1 split jerk( 1 rep)
WOD
RX
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments
Level 2
EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall
Level 3
EMOM 12:Even minutes:
20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps
ABOUT THE WORKOUT
INTENDED STIMULUS
Fast and unbroken KB swings for most rounds.
Walk ~5 feet on the hands before falling.
Score is the total feet of handstand walking distance.
Mild movement interference at the shoulders.
SKILL WORK
Post-workout:
Accumulate: 30 Turkish get-ups
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