Workout Of the Week - Building Strength
It has been a while since handstand pushups had been tangled into a workout for me so for this week's ‘Workout of the Week’ I wanted to make sure and get some practice and strength building in with those.
Wanting that to be the focus leaves plenty of options for some other movements that allow for some shoulder rest so naturally, I added in some movements that didn’t allow for a whole lot of rest. At the time it was fairly miserable but looking back, I think I did it right.
Every 1:15 for 7 rounds
1: Max strict handstand pushups
2. 3 reps of power clean + hang squat clean + front squat
3. *Start with hollow rocks and work down the list every round
30 hollow rocks
30 v-ups
30 bicycle crunches
30 sit-ups
30 hollow rocks
30 v-ups
30 bicycle crunches
Score = number of handstand pushups
This workout was a lot of fun and one that accomplished the goal of practice and strength with the handstand pushup. I shot to average 10 reps per round for a total of 70. I fell one short, so that felt great *sigh*
MORE WORKOUTS
Get ready for some shoulder to overhead, front squats, and box jumps with a twist!
Looking for some pro-tips when it comes to dropping-in at a CrossFit gym? Read this.
This week’s workout comes from our drop-in at CrossFitEO in Munich, Germany.
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Here’s an awesome partner workout from one of our favorite boxes in Munich, Germany!
3 Rounds at 85% sustained effort: Run 200 meters, 5 CTB, 5 TTB, 5 Pull-ups, Assault Bike 400 meters, 4-6 Strict Ring Dips, 12 Hand-release push-ups, 200 M Row, Rest walk 2 minutes, 30 seconds between rounds
A little bit of everything here to build that strength!! Chest-to-bar pull-ups, Row, Strict Ring Dips, Ring Push-ups, Assault Bike and plenty of rest in between. Check it out!
3 Rounds For Time of: 30 Wallballs, 20/15 calories on the assault bike, 10 deadlifts, 65% of 1RM
4 RFT (rounds for time) starting every 6 minutes of: 12/10 cal row, 8 CTB pull-ups, 8 box jump overs, 16 KB swings = 70/53 lbs., 8 box jump overs, 8 TTB, 12/10 cal bike
AMRAP 10: 10 Power Cleans (155/103 lb), 10 Bar-Facing Burpees, 50 Double-Unders
#WorkoutoftheWeek 9.9.2019 comes to us from CrossFit LoDo in Denver, CO. Read more in the blog!
#WorkoutoftheWeek 9.2.2019 comes to us from Revival Strength and Marcus Filly’s ATS programming, Day 29.
For Time @ 75%: 18-14-10-8-6 reps of: Dual Russian Kettlebell Swings 70/53 , Dual Kettlebell Rack Reverse Lunges (total reps) 70/53, Rest 3mins. For Time @ 75% : 8-10-12-14-16 of: Burpee Plate Jumps, KB Snatch R 70/53 , KB Snatch L 70/53
#WorkoutoftheWeek 8.13.2019: Move Steady - Three Rounds For Time: 40m Single Arm KB Rack Carry/arm 70/53 , Assault Bike 1/.8 Miles , 15 Supine Toes to Bar 20X0 , 15 KB Sumo Jump Squats 70/53
We’ve got an awesome partner workout from CrossFit Vienna for ya! Get ready to SWEAT!