CrossFit - Fri, Jan 16
Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

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2 Sets: For Quality

10 Down Dog Alternating Toe Touches

:20 Extended Plank Reverse Bridge

5 Up Dog to Down Dog Pike Push-Up

5/5 Kettlebell Windmill

5/5 Single Kettlebell Front Rack Reverse Lunge

Specific Prep

2 Sets

5 Barbell Push Press

5/5 Single Arm Overhead Reverse Lunges

10 Abmat Sit-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

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Barbell Specific Loading before starting strength piece

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 65%

Movement Specifics Prior to Workout (Checkmark)

Wall Facing Strict Handstand Push-Ups Modifications

- Add 1 Abmat for a Riser to Reduce Range of Motion

- Move to Further Away from the Wall

- Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box

- Down Dog Pike Push-Ups

- Tall Kneeling Dual Dumbbell Push Press

Then get to working loads and set-up lanes and stations for the Single Arm Overhead Walking Lunges

Push Press (Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 80% Set 4: 3+ Reps @ 85% % of 1RM Push Press)

Modifications:

- Adjust to Strict Press

- Move to Dual Dumbbell Push Press or Strict Press

- Or for certain overhead limitations, we can adjust to an incline bench press to start moving towards that range of motion.

"Vertical Integration" (6 Rounds for reps)

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Score = Total Reps

*Every 5ft (1.5m) = 1 Rep

Goal: 20-30 Abmat Sit-ups / set

(1 round = 17 reps + sit-up reps)

Stimulus: Shoulder stamina, unilateral overhead stability, and midline fatigue under sustained effort

RPE: 8/10

Primary Objective: Complete the Handstand Push-Ups + Overhead Walking lunges in under 90 seconds

Secondary Objective: Unbroken Handstand Push-Ups or at minimum in 2 sets or less and 25ft (7.5m) Segments of the Overhead Walking Lunges

[Vertical Integration: L2, L1, & Masters 55+] (6 Rounds for reps)

Level 2:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 44/26lb, 20/12kg or 40/25lb, 18/12kg

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Level 1:

6 Sets

2:00 AMRAP

5 Box Pike Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Suitcase Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunges:

Choice of KB or DB: 35/18lb, 16/8kg or 35/25lb, 15/12kg

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Masters 55+:

6 Sets

2:00 AMRAP

5 Wall Facing Handstand Push-Ups to Abmat (2in Riser)

25/25ft (7.5/7.5m) Single Arm Front Rack Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Walking Lunge

KB: @ 35/18lb, 16/8g

[Vertical Integration: Competitor & Travel] (6 Rounds for reps)

Competitor:

6 Sets

2:00 AMRAP

7 Deficit Wall Facing Handstand Push-Ups

25/25ft (7.5/7.5m) Single Arm Overhead Walking Lunges

- Max GHD Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Deficit: 3/1.5in

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

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Travel / Hotel:

6 Sets

2:00 AMRAP

7 Wall Facing Handstand Push-Ups

8/8 Single Arm Overhead Walking Lunges

- Max Abmat Sit-Ups

*No Rest between AMRAPs (12:00 AMRAP)

Single Arm Overhead Walking Lunges:

Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg

Can sub 7 Tall Kneeling Dual Dumbbell Strict Press

Mobility (Checkmark)

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3-4 Sets

7/7 Bulgarian Split Squats (Single Dumbbell or Kettlebell)

7/7 Single Arm Kettlebell Z-Press

:15/:15 Single Arm Ring Plank