Guest Programmer – Ben Smith: Oct. 9-22, 2023.
4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up]
Then,
200-ft overhead walking lunge
♀ 25-lb plate ♂ 45-lb plate
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Full Session
If you want to perform the additional elements Ben would program for CrossFit Krypton, begin today’s session with heavy shoulder presses. Build up to a heavy set of 3 for the day in a total of 5 sets. Then, complete the 4-round workout.
Shoulder press 3-3-3-3-3 reps
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Scaling:
If you do not have double-unders, read “Jump Rope Basics” and practice single-unders. Modify the handstand push-up to a pushing exercise that challenges your current abilities while allowing you to keep working for 5 sets without hitting failure.
Intermediate option:
4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats]
Then,
200-ft overhead walking lunge
♀ 15-lb plate ♂ 35-lb plate
Beginner option:
3 rounds for time of:
Row 300 meters
50 single-unders
5x [1 push-up + 1 wall walk]
Then,
200-ft walking lunge (unweighted)