Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups
Author: snoridgecf
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups & Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-ups
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups
Chipper: Deadlifts, Toes-to-bars, Handstand Push-ups and Double Unders
For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders
BTWB
Photo by @robcwilson
Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.
While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.
2016 Reebok CrossFit Invitational Comes to Toronto
Update Show: Canada Team Announced for CrossFit Invitational
Lifting: Squat Clean plus Front Squat
Lifting: Squat Clean plus Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Lifting: Squat Clean plus Front Squat & AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats
Lifting: Squat Clean plus Front Squat
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
AMRAP 12 mins: Squat Cleans, Pull-ups, Push-ups and Air Squats
Complete as many rounds as possible in 12 mins of:
2 Squat Cleans (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
BTWB
Photo by @robcwilson
Congrats to Eva (above) for competing this past weekend at the Cascade Classic in the Teens division and for placing 3rd and getting a podium spot! We are so proud of you! (Especially Rob W., he’s always proud of everyone)
Check out this short Instagram interview with her from the competition on our IG page!
Team WOD: Hang Power Snatch 1RM
Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Hang Power Snatch : 1 Rep Max
Team WOD: Hang Power Snatch 1RM & Team WOD: Alternating RFT: Rows and Burpees
Team WOD: Hang Power Snatch 1RM
Find your Hang Power Snatch 1 Rep Max.
8 minutes as a team of 2 alternating to find your 1RM HPS. Start with empty barbell.
Advanced RX: Hang Power Snatch : 1 Rep Max & Chipper: Rope Climbs, Walking Lunges, Dips and Muscle-ups
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-2-2-2 & Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
Back Squat 2-2-2-2-2
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Air Squats, Kettlebell Swings, Push Press, Med Ball Cleans
For time:
Row 1000m
100 Air Squats
75 Kettlebell Swings (53#/35#)
50 Push Press (75#/55#)
25 Medicine Ball Cleans (20#/14#)