SATURDAY 8-17-19


9 am Crossfit class



2 Rounds:

200 Meter Run

15 PVC Pass Throughs

10 PVC Overhead Squats

5 Push-ups

2 Rounds:

100 Meter Run

15 Seconds Scap Retractions

10 Empty Barbell Overhead Squats

5 Strict Pull-ups


Warmup Round 1:

30 Second Handstand Hold on Wall

30 Second Handstand Weight Shifting


Handstand Walk Conditioning

For Time (5 Minute Time Cap):

200′ Handstand Walk


• Getting upside to start the day with some skill conditioning

• This 200ft. Handstand Walk is capped at 5 minutes


• Since the work is capped at 5 minutes anyway, this is a great opportunity to get in 5 minutes of handstand walk practice if you don’t have this movement quite yet

• If you want to work some drills instead, here are a couple that you can practice:

   * Handstand Weight Shifting: 5 Rounds of 30 Seconds On, 30 Seconds Off

   * Box Shoulder Taps: 5 Rounds of 30 Seconds On, 30 Seconds Off


Warmup Sets:

3 x 25′ Overhead Walking Lunge

Build to Opening Weight Over the 3 Sets

10 min

Overhead Walking Lunge

On the 2:30 x 4 Sets:

50′ Barbell Overhead Walking Lunge


• The second part of today’s skill conditioning is barbell overhead walking lunge

• Each of these 50′ segments must be completed unbroken for the set to count

• Rounds begin on the 0:00 – 2:30 – 5:00 – 7:30

• You have the option to build in weight or keep the same challenging weight across

WOD (25 min cap)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-Ups


• In this chipper-style workout, let’s choose barbell weights that you can complete the overhead squats within 2 sets and the pull-ups within 5-6 sets

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