Workout of the Day
STRENGTH
EMOM x 15 Min (5 Sets)
A. Max Effort Strict Handstand Push-Ups*
B. Bike
C. Rest
Notes
While different than previous exposures this cycle, today’s segment provides 5 sets of productive strength and capacity work for your handstand push-ups!
If you are very proficient with this movement, either do 1 max effort set per round OR see how many reps you can accumulate in the minute. Go hard on the bike for 20-40 sec and then rest.
If you are not yet proficient with HSPUs, choose a scaling option and range of reps that’s realistic for you to achieve each round, and then bike for a minute at RPE 4-5 to keep your blood flowin! You can also mix and match within the progression. Example: 1 Strict HSPU at the wall + 6-8 box piked reps each round.
HSPU Movement Progression:
Multiple Reps
Single Reps (up to 1 AbMat ROM scale)
Box Piked from feet (up to 1 AbMat ROM scale)
Box Piked from knees
Heavy DB Press: 6-10 reps per round, RPE 8-9
*Note, if you’ve been performing negatives in previous weeks, try for full reps OR get more volume of work by performing box piked reps today. If you think they’re too easy, try single leg reps!
TEAM METCON
AMRAP 15 MIN
8 Burpees over the Sandbag
80′ Sandbag Carry
Notes:
In teams of 3, with one person working at a time, alternate full rounds of work.
Jumping over the sandbag will provide a greater challenge to our coordination, accuracy, and agility (3 of the 10 general physical skills trained in CrossFit)! Practice some reps before the clock starts and make sure to move at your own pace while you work out this movement with a different implement.
Athletes can jump laterally over the bag as shown in the demo video, or turn to jump forward over the bag instead. Scale by stepping over the bag.
Choose a heavy bag that you can carry for multiple rounds of 80′ unbroken.
CrossFit Group Class Programming Template (WK6/8)
CFSBK in the new CrossFit “F*ck The Quick Fix” ad!!
Check out front desker Andrew as well as Javon and Emily who are all featured on this new CrossFit video. We were reached out to last week by CFHQ to see if they could do some filming at the gym, we obliged and were so excited to see CFSBK and community members used! Andrew will be signing autographs at the front desk all week!
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