Friday January 29th – Diamond Hill CrossFit
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Friday January 29th


Friday January 29th

Part 1: 

Movement Prep and Warm-up

Part 2:

For Time:
500/450m Row
30 Handstand Push-ups
60 Single Arm Alternating DB OH Lunge
30 Toes-to-Bar
1000/900m Row
90 Sit-ups
60 Alternating DB Snatch
30 Handstand Push-ups
500/450m Row

Rx 50/35, L2 40/25, L1 30/20

*25 Minute Time Cap


HSPU => Box HSPU or Bear Crawl HSPU, OH Lunge => Front Rack Lunge. T2B => V-Ups, Run => Row


Stretch, Rest, & Recover


Today is all about building our conditioning and improving our moderate skill stamina. We want to hone in on our weakness with the handstand push-up. You need to have at least 10 handstand push-ups unbroken to go Rx’d. Our overall time goal for today is to finish around 20:00 and we will have a 25:00 time cap. We want to set ourselves up with moderate loading and moderate difficulty here. Our goal for each movement is to manage all movements in three sets or less. The shoulder fatigue will be real today. If we struggle with handstand push-ups, scale other movements to allow us to work on them. Even light, this workout will be very tough. We would rather you underestimate rather than overestimate your capacity. 

Substitutions & Scaling:
Set a handstand push-up number that lets you finish the handstand push-ups in 6 or less sets. Scale the HSPU to Box HSPU or  DB Wall Sit Push Press if you want to work on strength and conditioning.  The DB loading should feel light. So pick a lighter load and try to keep the reps higher on these

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