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Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
Skill: Handstand Push-up PracticeHandstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)
Photo by @robcwilson
How cool is this? When this is over you can sign up for a Spartan Race for free!
Spartan Race To Support Gyms Worldwide
How it works:
Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump, 20 in
* 24"/20" Box
Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.
FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count
Photo by @robcwilson
Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).
Handstand Push-up progression & practice
This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds
Run 3 mi TTRun 3 mi
This is an all out effort for time.
* Go run! Walk, jog, or run. Enjoy the sun, stay distanced, be safe.
Photo by @robcwilson
Tomorrow’s WOD will be programmed at 12pm PST as soon as CrossFit announces it. It will be WOD 2 for the Support Your Box Fundraiser.
5 RFT: Run and DB Hang Power Snatch5 rounds for time of:
Run 200m
16 Single Arm Dumbbell Hang Power Snatches, pick load
* Alternate arms to split reps (Sets of 8 on each arm)
* Sub KB Sumo DL High Pull (mix it up) or a KB Swing
Photo by @robcwilson
Demo videos:
Finally some warmer days and sunshine even if we are all still at home. Stay safe, healthy and stay #SRCFstrong!
Tomorrow will be a warm day for some outside exercise then Friday will be our second week of the Stay At Home Fundraiser with WOD #2 being announced at noon PST.
Scroll down for details on how to sign up and participate (for free). It’s not too late!
We have 67 people who signed up and I would love to see that grow and then see that number or more sign up for this fall’s CrossFit Games Open!
CrossFit Legend Chris Spealler Tests Positive for COVID-19, But is on the Mend
For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps
Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches, 50/35 lbs
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU
For quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps
FQ: Handstand and HS Walk PracticeFor quality:
Handstand Walk Practice, 10 mins
* Practice HS, HSPU or HS Walk depending on space. Scale to HS hold and shoulder taps
Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Dumbbell Snatches (50#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU
Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Kettlebell Swings (53#/35#)
* Scale to 10 Pike pushups or 10 shoulder taps for HSPU
Photo by @robcwilson
With the latest Stay-at-home announcement from the Gov. it appears we will remain closed another week. Tentatively hoping for being able to reopen on 4/8. We are assessing what this announcement means for our gym and trying to understand the impacts. We will be communicating our plans for April and beyond as we learn more.
We also wanted to fill you in on how we are trying to continue to offer services and value to our members:
Please hang in there with us and continue to check back here for updates, daily at home workouts you can do and other CrossFit related info. We truly appreciate your support!
Rogue Joins the Fight Against COVID-19
Stronger Together: CrossFit Games Athletes Deliver Messages of Hope to Global Community
Tabata Push-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
* These are push-ups with full range of motion, chest to deck, full lockout, planked and thighs off ground. Any other version is scaled. Or sub hand release.