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Components

Handstand Push-ups

1-Arm KB Row w. rotation:

Man Maker

Metcon

Settings

Workout

Man Maker

– Strength: Week 1 of our upper-body work/HSPU work. All of these sets should be challenging. Take 3 sets to warm-up before completing 5 ”work sets” – Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Warm-up

A:

Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength/Skill

B1: Handstand Push-ups (5 x 5-7. Rest 45s.)

Handstand Push-ups

– Adv: Strict + Deficit
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.

B2: 1-Arm KB Row w. rotation: (5 x 8 ea. Rest 45s.)

https://www.youtube.com/watch?v=_Kf8OhvUc2o&feature=youtu.be&t=39s

Metcon

C: Man Maker (Time)

https://www.youtube.com/watch?v=3I-kA8jvixA

For time:
30 Man Makers (50, 30)

L3: (45, 25)
L2: (35, 20)
L1: (30, 15)
15:00 Cap

Extra Credit

D: Metcon (Weight)

Accumulate:
50-100 DB Hammer Curls
50-100 Bent-over rear delt raises

*Go light

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, January 15, 2019

Male Clients

1

Daniel
Scullion

6:00 CrossFit Group Clase...

5 x 7

Kipping

2

Alan
Brook

8:45 CrossFit Group Class...

2 x 5

Kipping... 1x5 2” deficit

2

Bradley
Farrell

6:00 CrossFit Group Clase...

5 x 5

Wall facing

2

Jason
McLeod

6:00 CrossFit Group Clase...

4 x 5

5 strict then kips

2

Kevin
Boyette

6:00PM CrossFit Group Cla...

5 x 5

3

Dan
Glauber

6:00 CrossFit Group Clase...

5 x 4

w/ kip

3

Scott
Stalls

8:45 CrossFit Group Class...

5 x 4

4

Justin
Van Zyl

CrossFit: 7:00 AM

5 x 6

Box push ups

5

Clark
Wilson

6:00 CrossFit Group Clase...

5 x 5

kipping

5

Greg
Barber

6:00 CrossFit Group Clase...

5 x 5

Kip

6

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 2

FIRST EVER HANDSTAND PUSHUP

7

Dominic
Talanca

1:00PM CrossFit Group Cla...

5 x 1

1 strict PU, eccentric work

8

Joel
Brown

6:00 CrossFit Group Clase...

5 x 0

A effort

Female Clients

1

Emma
English

CrossFit: 7:00 AM

5 x 7

Didn’t do class, used pad and plates

1

Jill
Scullion

6:00 CrossFit Group Clase...

5 x 7

kipping

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 x 6

Kipping w/ eccentric

3

Brooke
Scacheri

8:45 CrossFit Group Class...

5 x 8

box

4

Anna
Zarn

6:00PM CrossFit Group Cla...

5 x 7

Box push up on knees

4

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 7

on box

5

Christine
Abbata

5:00PM CrossFit Group Cla...

4 x 6

On box

6

Amanda
Wickman

5:00PM CrossFit Group Cla...

5 x 5

Toes on box

6

Amber
Barber

CrossFit: 7:00 AM

3 x 5

kipping with ab mat

6

Beth
Grace

8:45 CrossFit Group Class...

5 x 5

Used 15 pd weight and ab Mat stacked

6

Courtney
Steele

6:00 CrossFit Group Clase...

5 x 5

10# plate & ab mat

6

Heather
Metzler

8:45 CrossFit Group Class...

5 x 5

6

Karla
Fierimonte

8:45 CrossFit Group Class...

5 x 5

Hand stand on box

6

Katie
Ragan

5:00PM CrossFit Group Cla...

5 x 5

Box-knees 24in

6

Sarah
White

5:00PM CrossFit Group Cla...

5 x 5

7

Stacy
Kapello-Fox

5:00PM CrossFit Group Cla...

5 x 3

1 mat kip

8

Jennifer
Sullivan

8:45 CrossFit Group Class...

5 x 1

9

Liz
Vasquez

8:45 CrossFit Group Class...

5 x 0