Skill
10×1 Wall Walk or 10×1 Kick up to handstand
Spend some time practicing either wall walks today or handstands. Don’t worry if you don’t have enough time to get ten done, the focus here should be on quality reps and perfect movement as you kick up or walk up into a handstand. For the wall walks you can scale these by how close you get your hands to the wall. This skill will be more difficult as your hands get closer to the wall and your body gets more vertical. If you are comfortable with wall walks and want to bump up the difficulty you can try doing 2-3 wall walks in a row with rest between each set or on an EMOM timer. If you want to practice kicking up in to a handstand you can hold each one for as long as you want with rest between.
Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5 …
lateral burpees over the bar
front squats
rest 2 minutes
then
AMRAP in 5 minutes
push jerks
Today’s workout has two parts. You’ll start with a ten minute AMRAP building up in reps of lateral burpees and front squats starting at 1 rep of each and adding one rep in each round. After ten minutes you’ll rest for two minutes before starting a five minute AMRAP of push jerks. You will be using the same barbell for both parts of the workout. You will need to make sure to choose a weight that works for both the front squats and the push jerks. Choose a weight that you can complete sets of jerks with for the entire five minutes. You will want to be able to hold onto your bar for multiple reps for the front squats as well. If one of these lifts is weaker than the other that should be the lift that decides your weight for the workout. You’ll have two scores for the workout: total reps for part one and total reps for part two.
standard: 95/65 lb
rx: 135/95 lb
sport: 165/115 lb
overachiever: 185/125 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you’ll be doing goblet squats instead of front squats and one arm push jerks for the five minute AMRAP switching arms whenever you want. For the one arm push jerks make sure to keep things as even as you can between each arm. You’ll have two scores for the workout: total reps for part one and total reps for part two. See you on the leaderboard!