Skill
EMOM for 10 minutes
:30s SHSPU or Strict Press
For today’s skill work you have a choice between strict handstand push-ups or a strict press with a barbell. Whether you decide to flip upside down or not we will be working on strict pressing strength today. Complete as many reps as possible of handstand push up reps or strict press reps for thirty seconds of each minute for ten minutes. If you are choosing to do strict handstand push-ups make sure you can complete reps with one to two ab-mats max. If you need more than two ab-mats to get reps done it would probably be more worth your while to grab a barbell and work on strict press to build more strength.
Workout of the Day
AMRAP in 10 minutes
2-4-6-8-10 …
lateral burpees
power snatches
You’ll need a light barbell today for today’s fast paced ten minute AMRAP. We’ll be adding two reps every round starting at two working through sets of lateral burpees and power snatches. Choose a weight here that you can complete sets of throughout the whole workout. Getting through the round of 8-10 before having to break things up would be a good goal. The burpees will be lateral reps next to your barbell with a two footed jump over the bar to complete each rep. To scale this movement you can stay in one place for your burpees or step over your bar instead. Your score at the end of this workout will be the last round you complete of both movements and any extra reps in the next round.
standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you may end up making it further into the workout than those working with a barbell so be prepared for some high rep burpees and snatches! You can add a lateral hop over your dumbbell or kettlebell if you want to or just stay in place for your reps. Your score at the end of this workout will be the last round you complete of both movements and any extra reps in the next round. See you on the leaderboard!