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August is going to be wave Deadlifts to get something heavy in our hands, the Crossfit Total at the end of the month, general weightlifting complexes, and the large gymnastics volume in WODs. Time to shine AMRAPPERs. The skill of the month is Hand Stand Push Ups!
CROSSFIT
SKILL:
Handstand Push Up Practice
17:00...
1) Wall Kick Up Partner Assisted
2) Wall Kick Up Unassisted
3) HSPU Descent w/out Push Up
4) HSPU Descent w/ Push Up
***Can be from multiple stacked ab-mats
***These are "negative" reps. Nice and slow down
5) Tripod practice before kipping
***Should be able to maintain an active tripod without breaking shapes or letting all the weight rest on your cervical spine
6) Strict and Kipping Practice
***If you feel competent in the HSPU try out
EMOM x 8
8 Strict HSPUs
***ALWAYS PRACTICING THE DOUBLE UNDER DURING THESE DAYS
***If HSPUs are not in congruence with your fitness goals perform
4 Rounds
2/2 Turkish Get Up
:45 second Sorenson Hold
100m Farmers Carry
20 step Heavy DB Marches
WOD:
11:00 AMRAP
3 Wall Walk
***Increase by 1 rep each round
21 AKBS @ 55/35#
Run 200m
***Goal is 3-5 Rounds
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
