Tuesday, June 18

Re-testing some baselines with strict handstand pushups, and strict pull-ups. This will lead us into a conditioning benchmark - the classic CrossFit.com girl, "Helen". Recovery bike to finish our Tuesday. ACTIVATION 2 Rounds: 200m Row, 20 Banded Good Mornings 200m Run, 16 GHD Sit-Ups 200m Row, 12 Suitcase Deadlifts (6/side) 200m Run, 8 Scap Retractions

Strict HSPU (1 x Max Effort)

Strict Handstand Pushups 1 Attempt for Max Repetitions This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion. Two options for completion: Dumbbell Strict Presses Barbell Half Presses Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range. Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - let's choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Strict Pullups (1 x Max Effort)

Repeat from the 1st week of our cycle April 2/2019

Helen (Time)

3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Big Helen (Time)

3 Rounds: 600 Meter Run 21 KBS (70/50) 7 Ring Muscle-Ups


Metcon (Time)

10:00 Effort Mins 1+2 - Light Mins 3+4 - Moderate Mins 5+6 - Moderate/Fast Mins 7+8 - Moderate

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