Handstand Push-Ups / Deadlifts Superset*
5 sets of:
1A) 5-10 Handstand Push-Ups
1B) 10 Deadlifts
Perform the Handstand Push-Ups strict for the first 2 sets, then work on kipping them. Scale range of motion to up to 2 AbMats as needed, or perform Box Piked HSPUs. Work up to a medium heavy set of 10 touch-and-go Deadlifts, topping out at 275/185 if you're able to.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). 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 work to comments.
3 Rounds for Time:
Post time and Rx to comments.
CrossFit Open Score Submissions
A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm tonight. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. CFSBK Open Intramural Team captains: don't forget to submit your team's scores to the spreadsheet by tomorrow at noon!
Wanted: Badass Soccer Players!
The CFSBK soccer team is looking for 2-3 more intermediate-level players to join their Thursday night league. Prior playing experience is needed. Contact dhalioua [at] gmail.com for more info.
What Counts as Five-a-Day? BBC
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