AMRAP: As Many Rounds As Possible in 20 Minutes:
5 Handstand Push-ups (Head to floor)
10 Knees-to-Elbows
15 Steps, Walking Lunges (Knee gently touches ground)
Results
Compare to Previous Results
Various Ways to Scale a Handstand Push-up:
Rest up for Saturday’s team WOD for the main 10am class (if it’s not pouring) and “Games Training” for the early time.
If you are wondering or possibly notice that the group training for the Games Qualifiers (yet to be announced) is meeting separately on Saturday mornings and completing a different WOD that is by design. It’s not intended to create an exclusive club or anything of that nature. It’s targeted training for those athletes who have committed to competing in the qualifiers for the 2011 CF Games. We are programming separate training that is geared for the types of workouts or movements or loads that are likely to crop up in a few months. Some are advanced, some heavy, some both. Most are shorter and intense as the time allotted to complete a WOD is likely to be a short to mid-range time domain or even have a cap where you stop whether you finish or not. It will complement or build off what we have been training for the past week and month, as well as what we plan for the month(s) ahead. It will also allow the group to get together once per week and train together, while also having fun pushing each other harder than if they trained separately. The biggest key is our training is targeted towards general weaknesses, skills or movements that CF’ers seeking to compete at the next level should reasonably expect to encounter.
It’s not specialized CrossFit just different programming designed to prepare for a specific type of competition (which is actually unknown!). Since we are an equal opportunity box we will ensure there are plenty of chances for everyone to hit many of the same skills or movement and fully “embrace the suck”!
Notes:
Welcome back to Jason who will be dropping in once a week and also hitting King CF during the week in Renton. Great to have you back in the box!
Check out Matt’s excitement over getting a HSPU:
