top of page
Search

Tuesday, August 11th

Writer's picture: CrossFit AMRAPCrossFit AMRAP

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.



87 views0 comments

Recent Posts

See All

Comments


bottom of page