Monday June 7th – Diamond Hill CrossFit
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Monday June 7th

6
Jun

Monday June 7th

AGOQ 21.1

WORKOUT GOALS
1.) Complete in under 15:00.
2.) Complete the handstand push-ups and DB shoulder-to-overhead in 4 sets or less each round.
3.) Use different paces on the row depending on how much rest you need on the other movements

RX
5 ROUNDS FOR TIME
15 Handstand Push-ups
15 DB Shoulder-to-Overhead (50/35#)
15/12 Calorie Row
– Time Cap = 20:00
– Use two DBs for the shoulder-to-overhead

LEVEL 2
5 ROUNDS FOR TIME
10 Box Hand Stand Push-ups
15 DB Shoulder-to-Overhead (40/25#)
12/10 Calorie Row

LEVEL 1
5 ROUNDS FOR TIME
10 Bear Crawl Hand Stand Push-ups
15 DB Shoulder-to-Overhead (20/15#)
12/10 Calorie Row

Accessory

ACCUMULATE
30 False Grip Strict Ring Pull-ups

Stretching

2 SETS
1:00 Calf Stretch / Side
1:00 Wrist Extension Stretch / Side

Notes

Target | <15:00
Handstand Push-ups | Complete in 4 sets or fewer
DB Shoulder-to-Overhead | Complete in 3 sets or fewer
Calorie Row | Finish in 1:15 or less
Today’s workout has a 20:00 time cap, because that was the time cap used during the CrossFit Games Age Group Qualifiers. Keep in mind that the goal to finish in 15:00 or less should guide your scaling, pacing and strategy. Only rely on the time cap as a last resort, or if you want to get a little extra handstand push-up practice in. If you plan on performing the workout RX, then we recommend that you can perform at least 10 kipping handstand push-ups in a row, and you can complete 1 set of the DB shoulder-to-overhead without rest. Scaled or RX, consider using descending rep schemes, like 6-5-4, to work through each movement. This will allow you to move quickly while avoiding too much fatigue.  Find a scaling option for the handstand push-up that allows you to practice getting close
to inverted while still being able to finish in 4 sets or less every round!

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