Tuesday 08.21.2018

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Warm-up Drills
I. Speed Rope
3-4 Rnds of (:40 on x :20 rest)
II. 3 Rounds of
:10 x Handstand Hold
10 x Walking Lunges (5R/5L)
5 x Burpee Broad Jumps
III. Mobility

Impact/Focus: Handstand Push-ups
3-3-3-3-3 x Deficit HSPU
5-5-5-5-5 x Handstand Push-ups
5-5-5-5-5 x HSPU Scaled Progressions

Notes: Handstand Push-ups many be performed strict or with kipping technique. The Handstand Push-up scaled progressions include as examples; negatives, stink bugs, dB press, kick-ups with static holds

For time
50-40-30-20-10 reps of
Abmat Sit-ups (anchored)

Notes: Anchor Abmat Sit-ups with dumbbells.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 08.21.2018”

  1. From GroundWorks Crossfit Milwaukee:
    Push Press 5 RM – 105 #
    “Skyhook”: 3 RFT (Rx 95/65)
    20 Hang Power Cleans
    20 Front squat
    20 Push Press
    14:54 @ 65#

  2. Handstand Push-ups: Deficit kipping. 45#+35#+2×25# plates (and 1 abmat). Could not do any strict this time ☹️.

    “Annie”: 6:55 Rx (PR!).


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