CrossFit Evergreen – CrossFit
Strength
Strict Handstand Push-Ups
HSPU with no added assistance from a kip.
10 Sets:
30% Max Strict Handstand Push-ups
Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.
– Dumbbell Strict Presses
– Barbell Half Presses
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
After choosing our movement, complete a full max effort set if we have not. If we are testing today, complete 7 sets of the 30%. If we tested last week, let’s take 30% of that and complete the full 10 today.
Metcon
Bad Blood (5 Rounds for reps)
5 Rounds:
1:00 – Max Burpee Box Jumps (24″/20″)
1:00 – Power Cleans 115/80 (Rx+=155/105)
1:00 – Calorie Row
1:00 – Rest
Enter all five rounds of totals (if we complete 10 burpees, 12 power cleans, and 12 calories on the rower, that would be 34). That way we can see our pacing throughout the five rounds. The system will compute the sum total for our score for the day.
Stimulus wise, we are looking to be in the range of 8-15+ reps each round. This won’t be a very high scoring workout, in comparison to workouts with lighter loads. We want to move closer to the grind today, where we need to work hard for each repetition.
On the burpee box jumps, we are allowed to step-up the burpee, but we are looking for a two-foot jump onto the box. Slow is smooth, smooth is fast. Be methodical here as it’s the start of our round. Stop our movement at the :55 to use our next full minute on the cleans.
On the power cleans, we are looking for a load we could cycle for 15+ repetitions unbroken. Here, fast singles is a great strategy for many, unless we are very strong on the barbell. With the goal across the five rounds being consistency, let’s use the clock to pace our efforts.
On the final row, the sliding scale of accumulation applies here. Towards the end of each minute, aim to bring it to a hard charging finish.