Deadlift / Handstand Push-Up Superset*
3 x 5
Start light enough to add weight for 6's next week.
70% x 5 x 3
1B) Handstand Push-Up
3 x 5-10 Box Piked HSPUs
1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don't have Boxed Pike HSPUs yet.
3 x 6-12 Strict HSPUs
1-3 AbMats are allowed as long as you're getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads/work to comments.
Exposure 3 of 8
5 Rounds For Time:
15 Wall Balls 20#/10", 14#/9"
Post time and Rx to comments.
Behind the Desk: Toni S.
You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
Last time, it was Greg C. And now (drum roll, please), introducing one of our newest front deskers...
Name: Toni Smith
Where were you born and where did you grow up? I was born in Essex, England, just outside of London. I grew up in Essex and moved to the US when I was 18 to play soccer at LIU-Brooklyn.
How long have you been CrossFitting, and how did you arrive at CFSBK? I just started CrossFitting! My roommate Katie E. (who's kills it btw) is addicted and I guess I had to jump on board! And I LOVE IT!
Did you have any mentors or heroes growing up? Thierry Henry! He was my idol and hero! wanted to play soccer like him!
What's the first movie or album you ever loved? I'm From England.... Spice World!
You have friends or family coming to visit from out of town. What do you take them to do in NYC? Down to Brooklyn Bridge Park to check out that beautiful sky line and then to walk the Brooklyn Bridge!
What are you up to when you're not at 597 Degraw Street? You can catch me behind the desk or on a bike at SoulCycle, napping, on a soccer field, napping, or running the bridge. Most likely napping though.
Yesterday's Whiteboard: Snatch | Row, Box Jumps, T2Bs, Burpees, Muscle-Ups
Does Your Training Philosophy Align with Your Goals? Break Parallel
Racism and the American Pit Bull Current Affairs