CrossFit WOD 2/7/20


Banded 90/90 rotations

DB Press

2×6 Build

Push press prep:

Dip, drive

Dip, drive, press

Rhythm: 1-and-2

HSPU Prep:


Hand stand

Strict HSPU practice (acquire 10 or more at a challenging height)

Push press comparison w/Kip

Toes to bar prep:

Lat press

Knee tucks (shallow then deep)

Leg lifts

Talk quads past parallel

Toes to bar in intervals

Push Press (5×3)


**Focus on the rhythm component.

***A confident yet challenging effort.

Metcon (Time)

Wallball x85

Toes to bar x55

Handstand push-ups/push-ups x25

*Impress yourself with the first set of Wallball

**Be smart on the T2B. Break it consistently and scale to what your able to keep reps linked together.

Workout of the Day


  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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