09.09.2019 - CrossFit TB

09.09.2019

Workout Of The Day

For Time:
800m Run
directly into
10 Rounds of
2 Power Clean (85/55)
4 Strict Handstand Push-Ups
8 alternating Pistols

Advanced Training

A1) Back Squat:
i) 4×10*
ii) (100%/3)5**
*work up to a heavy set of 10 in 4 sets
**% of heaviest set in i). 3sec eccentric and 3sec pause in bottom.


A2) Back Rack Reverse Lunges:
4×4/4
stay with the same leg for 4 reps before switch. work up to a heavy set.

B1) Deficit Strict Handstand Push-Ups:
8×2
work up to the greatest depth possible of 2 unbroken strict Handstand Push-Ups in 8 sets. if you reached the greatest depth possible before 8 sets, stay on that height for the remaining sets.

B2) 4 Rounds for Time:
25 Air Squats
Strict Handstand Push-Ups (40% of Max Effort Strict)
15 Single Dumbbell Box Step Overs (22.5/15kg)
Handstand Push-Ups (60% of Max Effort Strict)
1:00 Rest