Strength/Skill

ON A 10:00 RUNNING CLOCK…

Handstand Push-up Development

Workout

TWO PARTS

ON A 7:00 RUNNING CLOCK...

1000m Row then...

Max HSPU in Remaining Time

Immediately into...

FOR TIME*

35 DB Manmakers (35/25)|(25/15)

*1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead

Capacity Work

TWO PARTS

ON A 7:00 RUNNING CLOCK...

1000m Row then...

Max DB Strict Press in Remaining Time

Immediately into...

FOR TIME*

35 Manmakers

FINISHER

"SUNS OUT, GUNS OUT"

3 SETS

7 DB Double Hammer Curl

7 DB Double Curl

7 DB Double Half Curl

-Rest as Needed b/t Sets-

HOMEWORK

CONDITIONING

FOR TIME @ 80% EFFORT

50/35 Cal Bike

150 Double Unders

50/35 Cal Row

150 Double Unders

50/35 Cal Ski

150 Double Unders

-Rest 5:00-

Repeat!

STRENGTH

1. 5 SETS*

3 Push Presses + 1 Push Jerks + 1 Split Jerk

-Rest 3:00 b/t Sets-

*Start light and build to a moderate set of the complex

2. EVERY 1:30 FOR 15 SETS

3 Push Jerks @ 75% of 1RM

3. 3 SETS FOR QUALITY

10/10 SA Ring Rows

-Rest 1:30 b/t Sets-

CrossFit Journal: The Performance-Based Lifestyle Resource