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  • CrossFit AMRAP

Tuesday, August 11th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

Gymastics:

On the Minute x 5:

25 Double Unders

Max Strict Handstand Push-ups


Directly Into…


On the Minute x 5:

25 Double Unders

Max Kipping Handstand Push-ups


NOTES:

  • This gymnastics piece will begin with a strict gymnastics press and then change to a kipping press.

  • Our goal here is to be able to do sets of at least 5-10 each minute. See ""Subs"" below if this is unattainable.

  • With the double unders beginning each minute, we will have a slightly elevated heart rate and shoulder burn to start each set.

  • You should probably stop your max set with about 10 seconds left each minute to prepare yourself for the next round.

  • Your score will be the total number of Handstand Push-ups completed across the 10 rounds.


SUBS

STRICT HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion.

*Double Dumbbell Press


KIPPING HANDSTAND PUSH-UPS

*Build the floor up to reduce the range of motion.

*Double Dumbbell Push Press


WOD:

2 Rounds:

800 Meter Run

40/30 Calorie Row

200m MedBall Run 20/14


GOAL: 14:00 - 22:00 CAP 


SWEATFEST

30:00 EMOM

Minute 1: Slam Balls

Minute 2: Jump Rope

Minute 3: KB Deadlifts 

Minute 4: Row

Minute 5: Hand Release Push Ups 

Minute 6: Rest 


*Goal is to work for at LEAST 40 seconds of each minute. Try to stay consistent. 

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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