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
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Anchor Abmat Sit-ups with dumbbells.
Post scores to comments.
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#
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!).
Handstand Push-ups: worked on kicking up.
Annie: 8:39 Rx (PR!)