Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
Results for {phrase} ({results_count} of {results_count_total})
Displaying {results_count} results of {results_count_total}
Skill Work
Muscle Up
Metcon
4 Rounds for Time
25/20 Cal. Row
25/20 Deficit Push Ups (4in/2in)
Mayhem Daily Wod - 211116
Mayhem Gymnastics:
8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)
View Video
Sign Up for Our Programming
StrengthFront Squat (5×5 @70%)Every 2 mins Metcon 4 Rounds for Time20/15 cal ski20 GHD Sit Up20/15 Deficit Push Ups (4in/2in)20 min Time Cap
Strength
Front Squat (5x5 @70%)
Every 2 mins
Metcon
4 Rounds for Time
20/15 cal ski
20 GHD Sit Up
20/15 Deficit Push Ups (4in/2in)
20 min Time Cap
Wednesday 231206
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs
♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells
Hold two dumbbells in a farmers carry position for the step-overs.
Post your time to comments.
Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.
Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.
The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.
The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.
Scaling:
Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs
♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells
For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.
Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs
♀ 16-inch box
♂ 20-inch box
Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.
The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.
Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement
Find a gym near you:
View the CrossFit map
AMRAP in 18 minutes16 GHD’s14 Inverted Ring Rows12 Deficit Push Ups (4in/2in)
AMRAP in 18 minutes
16 GHD's
14 Inverted Ring Rows
12 Deficit Push Ups (4in/2in)