Monday’s WOD - 7/2/2018


Skill: Handstand Push-up Review 3x - 5x Handstand Push-up Athletes will perform 5 of the most challenging HSPU they can complete w/ good technique (Ground / Box / Kipping HSPU / Strict / Deficit (plates) Strict, etc) followed by a 30 sec handstand hold (neutral spine & stable midline / core) prior to kicking down off the wall. If athletes are losing position the handstand hold may be partitioned. Strength: Pause Back Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT. 5x3@70%ww **2-3 sec pause @ bottom of each squat** WOD: For Time: 21 Wall-balls @ 20/14 15 Handstand Push-ups 18 Wall-balls 18 HSPUs 15 Wall-balls 21 HSPUs TIME CAP: 10 min. Accessory Work: Conditioning: EMOM x20 1st: 20 Overhead Squats @ empty barbell 2nd: 200/150m Row 3rd: 15 AKBS @ 53/35 4th: 10 Burpees over rower 5th: Rest 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com