Tuesday, September 29
announcement
Ben will be leading a one-time 6:30 am class this Tuesday morning. Note: This class will be recorded as part of Ben’s CrossFit Level 4 certification work. Participants must sign a waiver to participate, and class attendance will be strictly capped at 10 (CrossFit’s rules for the video, not mine!). You can RSVP for this class on Push Press.
This week’s 7:30am schedule:
Tue 7:30 - Alissa
Wed/Thur/Fri 7:00 - Ben
rx
7 rounds for time:
7 thrusters (65/95 lb)
7 sumo deadlift high pulls (65/95 lb)
7 handstand push-ups
Score: Total time
intermediate
7 rounds for time:
7 thrusters (55/75 lb)
7 sumo deadlift high pulls (55/75 lb)
7 pike push-ups
Score: Total time
beginner
5 rounds for time:
5 thrusters (35/45 lb)
5 sumo deadlift high pulls (35/45 lb)
5 push-ups
Score: Total time
Intended Stimulus
7:00-12:00.
Light loading and a moderate volume.
Aim to complete unbroken barbell movements.
Handstand push-ups should be unbroken early on and take no longer than 1:00 in later rounds.
Videos
Skill Work
Pre-workout skill
On a 6:00 clock:
Establish a max-duration freestanding handstand hold (or wall-supported hold)