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Monday 240129

Monday 240129

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:
As many reps as possible in 6 minutes of:
3 strict handstand push-ups
5 shuttle runs

As many reps as possible in 6 minutes of:
6 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs
*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb
♂ 20 lb

Resources:
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Dumbbell Press

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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Sunday 220327

Sunday 220327

2022 Individual Quarterfinal Workout 3

For time:
8 wall-ball shots
  4 shuttle runs
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
  4 shuttle runs
  1 rope climb

Time cap: 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.

Beginner Option:
6-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs
10-lb medicine ball, 9-ft target, 25-ft shuttle (out and back counts as 2), lying to standing rope climbs

Friday 141003

Feeks

Feeks

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells

Sunday 230402

Sunday 230402

AGQF Test 3

For time:
50 shuttle runs (1 rep = 50 ft)
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs (1 rep = 50 ft)

♀ 125 lb ♂ 185 lb

Post time to comments.

Scaling:
Reduce the reps of shuttle runs in order to keep that portion under 5 minutes. If you are new to the rope climb, watch The Rope Climb (Basket) and The Rope Climb (Wrapping) and practice the wrapping styles, but consider modifying the movement for the workout. If you do not have access to a climbing rope, the towel pull-up is a comparable option. Reduce the load on the bench press in order to perform large sets.

Intermediate option:
For time:
50 shuttle runs (1 rep = 50 ft)
5 rope climbs
25 bench presses
5 rope climbs
50 shuttle runs (1 rep = 50 ft)

♀ 105 lb ♂ 155 lb

Beginner option:
For time:
30 shuttle runs (1 rep = 50 ft)
7 rope climbs, lying to standing
25 bench presses
7 rope climbs, lying to standing
30 shuttle runs (1 rep = 50 ft)

♀ 55 lb ♂ 75 lb