Workout of the Day
STRENGTH (Pick One Option)
Option 1: Strict Press
3 x 5-7, building or across
Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 10-15 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2
Notes
If choosing Strict Press, refer back to Week 2. Aim to go heavier today, leaving 1 rep in reserve on your work sets.
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 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.
METCON
For Time:
1000/800m Row
800m Run
Notes
Intent <10 min. Scale distance as needed on either or both movements.
Nowhere to hide on this one. Just you, your thoughts, the flywheel, and the pavement. Get after it!
If you’re building a tolerance for running, consider doing 4 x 30 sec run / 30 sec walk as a scale. Or run for 2 minutes in any direction and then return on the same route.
CrossFit Group Class Programming Template (WK3/8)
Part 2 of our HSPU videos. This one discusses negatives, midline control and mature HSPUs
In case you missed it, our first video talks box piked HSPUs!