07.10.2019 - CrossFit TB



Clean & Jerk 1/1/1/1/1/1


Silver Surfer:
4 Rounds for Time
500/400m Row
400m Run

Advanced Training

A) Back Squat:
work up to a heavy set of 8 in 4 sets

B1) Wall Facing Handstand Push-Up:
5×30% of Max Effort Strict Handstand Push-Up
1:00 Rest between sets

B2) Negative Deficit Handstand Push-Up:
5sec eccentric, 3sec hold above bottom. Use a deficit that is suitable for you.

B3) Handstand Kick up to Wall Drill:
0:30 Rest between sets
aim to just barely touch the wall or not at all but keep control of the handstand. If you fall back right away you did not kick up enough.

B4) Back to Wall Handstand Hold:
Accumulate 1:30 in a few sets as possible