Machine warm-up1 set:2:00 bike, row, or jogCrossFit warm-up Movement // Focus10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight.10 overhead squats // Press up and keep the arms straight.10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.10 good mornings // Arch the chest up and squeeze the abs.10 pull-ups // Pull the bar down to the floor until the chin is above the bar.10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed.
- RX - AMRAP 8:20 sit-ups20 KB goblet squats (35/53 lb)
- INTERMEDIATE -Same as Rx'd
- BEGINNER -AMRAP 8:15 foot-anchored sit-ups15 KB goblet squats (18/26 lb)
- MASTERS 55+ - AMRAP 8:20 sit-ups20 KB goblet squats (26/35 lb)
1 set:1:30 pigeon stretch/side
AMRAP 8:20 sit-ups20 DB goblet squats (35/50 lb)
5 sets:5 handstand push-up negatives5 single-arm dumbbell seated strict presses/arm:30 max handstand push-ups- Rest 2:00 between sets.- Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.- Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.- You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.- Do not rest more than 10 seconds between movements.