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Handstand Push-ups

Power Chord

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Workout

Tuesday

“Excitement comes from achievement. Fulfillment comes from the journey.” Winning the award is exciting. Fulfillment is looking back at the hard work put in. There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are. The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears. The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.

Gymnastics

Handstand Push-ups (4×ME)

Handstand Push-ups

4 Sets:
Max Effort Handstand Push-Ups

Score = Best Set

Modifications
HANDSTAND PUSH-UP
- Reduce Rep Ranges
- Dumbbell Press
- Box Handstand Push-Ups
- Complete Without Deficit
- Use Riser(s)
- Push-Ups
- Deficit Push-Ups
- Push-Ups With Feet Elevated
- Handstand Push-Up Negatives

Metcon

Power Chord (AMRAP - Rounds and Reps)

"Power Chord"
AMRAP 10:
15/12 Calorie Row, 3 Power Cleans
15/12 Calorie Row, 6 Power Cleans
15/12 Calorie Row, 9 Power Cleans
15/12 Calorie Row, 12 Power Cleans
15/12 Calorie Row, 15 Power Cleans
...
[Add 3 Power Cleans Per Round]

Barbell: MRx:95/65, Rx:115/85, Rx+:135 / 95 lb

Modifications
15/12 CALORIE ROW
- 15/12 Cal Bike Erg
- 12/10 Cal Assault or Echo Bike
- 12/10 Cal Ski
- 12/10 Cal Air Runner
- 200m Run

POWER CLEAN
- Sub Dumbbells
- Kettlebell Swing

Movement Prep
Practice Round:
8/6 Calorie Row
3 Power Cleans

Stimulus
- Conditioning Category: Threshold
- We should choose a weight that we could cycle for 10+ reps unbroken when fresh.
- Our row should be able to be completed in no more than 1:15. If not, let's consider reducing the calories.
- Reset the monitor before starting each round.
- Score: Rounds + Reps

Strategy
THE BIG TAKEAWAYS
1. Settle into a steady pace on the row. A good challenge for ourselves is to finish each row in the same amount of time each round. This means we need to be smart in the beginning knowing that we will become more fatigued as the workout goes on.
2. The first rep of power cleans is huge. The moment we get off the rower we need to be ready to pick the bar up and get started.
3. Quick singles early on the bar is a good opportunity to conserve some energy where we can then go touch and go for bigger sets later in the workout if we want to.

Whiteboard:

Tuesday, August 03, 2021

Male Clients

Chris
Bowen

12:15 PM CrossFit

1 x 17