CrossFit – Tue, Jan 10


Banded 7s
Anterior Compartment Smash

2 Sets
1:00 Jog (increase pace each set)
:20-:30 Handstand Hold
3 Negative Handstand Push Up

1 set (at workout pace):
100m Run
3 Strict Handstand Push Up

Run it (Time)

5 Sets
400m Run
10 Strict Handstand Push Ups
-rest 1 minute b/t sets-

  • How to Pace:STEADY!
    Moderate distance run with low rep handstand push-ups. Be aggressive through the run and get right to work on the handstands. The goal should be consistent times across all 5 sets.

  • How it should Feel:GASSY and/or MUSCULAR ENDURANCE!
    The run will get tough, but the handstands should stay manageable. Recover and repeat!

  • Run: This is the area we want to push. 75%+ effort with the intent to stay around 100 seconds. Focus on relaxing your shoulders and slow down the last 20m while shaking out your arms before going into the handstands.

  • Strict Handstand Push Up: Unbroken! You are getting a rest after, and there are no other movements mixed in that will tax the upper body. If you must break, 3 quick sets is the most we’d want, then lower reps if needed. The Strict Handstand Push Ups shouldn’t take you more than 45 seconds.

Power Clean (10-8-6-4-2)

10 Power Clean
8 Power Clean
6 Power Clean
4 Power Clean
2 Power Clean*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!

Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Post Workout Mobility

1 minute Lacrosse Ball Trap Smash (each side)
CrossOver Symmetry Recovery

Optional Finisher
Pump (3 Rounds for reps)

3 Rounds
12 Bench Press (moderate weight)
10 Standing Barbell Curl (moderate weight)
12 Flat Bench DB Chest Fly (moderate weight)
10 Barbell Skull Crushers (moderate weight)
-Rest 2 min b/t rounds-

Bench on Score – other lifts in notes