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Strict Handstand Push-Ups
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CrossFit Evergreen
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CrossFit
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Personal Defense Readiness
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Workout
Wednesday - CrossFit Evergreen
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(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
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5:30 PM CrossFit
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Workout
Wednesday
“Life is a wonderful, wonderful opera... except that it hurts.” – Joseph Campbell Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about. If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet... they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we're focused on it. Now replace the silver Toyota with a harmful emotion... such as feeling like the world is out to get us. Feeling like we aren't important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But... if we look for the positive, it will be there just as powerfully. Are we going to see the wonderful opera, or are we going to be distracted by the pain?
Metcon
Strict Handstand Push-Ups (Just here for percentages)
HSPU with no added assistance from a kip.
Metcon (No Measure)
3 Rounds (18:00 total):
AMRAP 2:
30-40% of your Max Strict HSPU
12 Pull-Ups
Max DU
… Rest 1:00
In a 2:00 Window
30-40% of your Max Strict HSPU
12 Push-ups
Max DU
… Rest 1:00
SUBSTITUTIONS
Strict HSPU:
-Double dumbbell strict press
STIMULUS
=There is a total of (6) intervals, where we flow 2:00 on, 1:00 off.
-We're alternating intervals, where movements change - CTB in the first interval, and Push-ups in the second.
-Each AMRAP 2 has a buy-in. Looking at the first, athletes complete 30-40% of their respective Max Strict HSPU, 12 Pull-Ups, and they spend the remainder of the 2 minutes on the jump rope(let's say thats 1 minute of work or so). -There is a single minute of rest after each interval.
-Aim here is work in gymnastic practice, and to prime the aerobic engine for Friday. Let's move at 85% on the jump rope. Not max effort - but working for the remaining duration.
-Choose a good number for the HSPU that will challenge us, but will always be unbroken through all six sets.
Gymnastic Conditioning
Alternating EMOM x 10:
Minute 1 - 15 GHD Sit-Ups
Minute 2 - Handstand Walk Practice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 16, 2019
Male Clients
Female Clients
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