Friday, February 3, 2017

STRENGTH

Handstand Push-ups
• Focus on quality of movement
• Use this time to practice and prepare yourself for the exercises you are going to see in the Open. Don’t rush through the work.
• Rest as needed.

RX:
Accumulate 50 handstand push-ups in as few sets as possible. Head and hands to ground or head to ONE AbMat with hands on 35lb plates. DO NOT STACK MULTIPLE ABMATS. Kipping is recommended but not required.

INTERMEDIATE:
Accumulate 25 handstand push-ups in as few sets as possible. Standards of the movement are the same as RX. DO NOT STACK MULTIPLE ABMATS.
– OR –
Accumulate 20 handstand push-up negatives. Head and hands to ground or head to ONE AbMat with hands on 35lb plates. DO NOT STACK MULTIPLE ABMATS.

SCALED:
Accumulate 15-20 wall walks.

BEGINNER:
Accumulate 200′ of THIS VERSION of a forward/bear crawl. DO NOT perform the straight leg, high hips version you might already be familiar with. This should be SLOW and CONTROLLED. https://m.youtube.com/watch?v=TaS6xMglXY4
CONDITIONING

From CrossFit.com – January 22, 2015
https://www.crossfit.com/workout/2015/01/22#/comments

For time:
30 medball cleans*, 20/14
30 ring dips
30 medball cleans, 20/14
30 CTB pull-ups
30 medball cleans, 20/14
30 push-ups
30 medball cleans, 20/14

*Med-ball clean how-to and points of performance – https://youtu.be/-nk0GqeSTJs

RX:
As written.

INTERMEDIATE:
MB cleans as written.
Box dips (no feet on ground) or matador dips (make sure you are doing a full ROM!)
Strict banded CTB pull-ups

SCALED:
MB clean weight scaled as needed
Box dips (feet on ground)
Strict banded pull-ups or sternum ring rows
Elevated push-ups

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