Workout of the Day
STRENGTH (Pick One Option)
Option 1: Strict Press
3 x 6-8, building or across
Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 8-12 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2
Notes
It’s an overhead pressing day! Athletes can choose if they want to work on Handstand Push Ups or Press with the barbell, though we recommend you stick with one movement for the duration of this cycle.
If choosing HSPU, use the information below to find the proper place on the progression to work today.
If you can…
Do multiple unbroken strict reps to one abmat or the floor, perform A.
Do at least 1 strict rep to one abmat or the floor, perform B.
Do a 4 sec down controlled negative to one abmat or the floor, perform C.
If you cannot yet perform a controlled negative to one abmat, perform D.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.
METCON
For Time
Buy In: 50 DB Box Step Ups
-then-
21-15-9 Reps Each of:
Burpees
Kipping Toes to Bar
Notes
Intent < 9 min
Box step ups are performed with a single DB held goblet, front rack, or behind-the-neck style (not suitcase). Use a height and weight that challenges you. Alternate legs, 50 total, 25 each. Stand all the way up on the working-side leg before bringing the opposite foot to the box. Extend knees and hips fully.
Box: 24/20/16″
DB: 50/35/20#
Burpees:
A. 12-9-6
B. 5 each round full reps + 12-9-6 No Push-Up
C. No Push-Up
TTB:
A.12-9-6 kip
B. 9-7-5 strict
C. 21-15-9 kipping hanging leg raises
CrossFit Group Class Programming Template (WK2/8)
Box Piked Handstand Push-Ups
Working your HSPU strength? Check out this video coaches Whitney and David discuss the set up, execution and some common faults in the box piked HSPU.
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