September 15, 2017


EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.


AMRAP in 12 Minutes

15 Box Jump 24/20 ”
12 Deadlift 155/105 lb
9 Hang Power Clean 155/105 lb

Workout notes: Our workout for today is a time priority triplet.  Your score will be the total number of rounds and reps completed in 12 minutes.  We have a portion of the classic CrossFit hero workout “DT” at the tail end of each round but we start with a large set of demanding box jumps.  “Pogoing” the box jumps are the fastest method but not necessarily sustainable as they have a high cardiovascular demand. Jump up and step down at a sustainable pace to save some energy for the difficult deadlift/clean complex that follows if needed.  Most athletes will find the hang clean to be the most difficult of the two movements so scale your load according to the clean rather than the deadlift.

Leave a Reply