May 21, 2021 – Competition Program

Primary Training Session
Mobility, Activation & Warm-Up
12-Minute Mobility for Hip Hinge

and then …

Complete the following kettlebell complex:
Single Arm Kettlebell Swing x 10 reps
Bottoms Up Kettlebell Walk x 50′
Kettlebell Windmill x 5 reps
Alternate Sides

A.
very 90 seconds, for as long as possible…
Hang Clean + Jerk

Males start with 225 lbs on the barbell and add 10 lbs every set.
Females start with 145 lbs and add 5 lbs every set.

If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.

Compare to April 16, 2021

B.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell

Compare to April 16, 2021

Athlete Notes:
Retest Friday! Please look back to April 16th to know what number and time you are aiming for today! If you remember athletes competing in this event in 2014 you will remember that the combo of these movements made it tough not only on the strict handstand push-ups, but also holding the bar for the front squats! What did people learn? Break those strict handstand push-ups early! Small sets will pay off huge in the long run. Keep your rack position relaxed for your front squats, find a good rhythm and try to keep these unbroken. You also want to be as relaxed as possible dropping down into your burpee. Avoid having any tension in your upper body as you drop down into the burpee, be as relaxed as possible. As I like to say, sacrifice the body as you drop down.

Still trying to get that elusive first strict handstand push-up or trying to build your stamina with them? Check out this article that incorporates a training phase for developing more strength for the strict handstand push up