Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills.
Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set)
Super Set: 3-3-3-3-3 strict weighed pull up (or progression)
Metabolic Conditioning: “Moore“ (Hero Workout)
20 minute AMRAP (as many rounds as possible)
1 Rope Climb, 15 ft (Health: 3 rope lay downs)
400M Run
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 8 rounds. About 3.5 minutes per round.
Compare to: BTWB – Moore (CrossFit Hero Workout)
Coaching Tips: Come out hard on the first round or two, but settle into a slower pace early on. Try to do the first few rounds of rope climbs with your ‘left’ foot (not your usual one), and save your usual leg for the later rounds when you get tired. Run so that you can come right in and do a rope climb without resting. For this workout, perform one set of kipping handstand push-ups per round. When you take a break or come off the wall, that ends the set. Log total rounds, but make note of total HSPU in the notes section.
Bootcamp: TBD
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