Mobility
One-Two sets of:
30 seconds Pec Smash Per side
30 seconds T-Spine Pulse on Bench
30 seconds Thoracic Twists
Shoulder Prehab
One-Two sets of:
10 Reps Xiopang (per arm)
Prone Incline Y’s, T’s, W’s
Plank Ring Circles x 10 seconds per arm
Warm-Up
One set of:
Prone PVC Pipe Pass Thrus x 10 reps
Prone PVC Pipe Press Behind the Neck x 10 reps
Two sets of:
Prone Plank Shoulder Taps x 20 reps
Supinated Grip Band Pull Aparts x 20 reps
Wall Slides x 5 reps
A.
For time:
20 Strict Handstand Push-Ups OR 8 Wall Walks
Rest 60 seconds
15 Strict Handstand Push-Ups OR 4 Wall Walks
Rest 30 seconds
10 Strict Handstand Push-Ups or 2 Wall Walks
55+: 5″ Riser Allowed
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Please compare results to October 18. 2022
B.
Six sets of:
Power Snatch + Overhead Squat @ 65-75% of 1-RM Power Snatch
Rest 90 seconds
C.
“Electric 10”
35-54:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (105/75 lbs)
10 Deadlifts (105/75 lbs)
15 Toes to Bar
55+:
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches (85/55 lbs)
10 Deadlifts (85/55 lbs)
15 Toes to Bar
Scaling Options for Toes-to-Bar (choose one of the following):
Knees to Chest
Knees to Elbows
V-Ups
Please compare results to October 18, 2022
Athlete notes:
Wahoo – another retest day! We’ve been sprinkling in strict handstand push-up work so lets see how the volume feels today. Remember that for the majority of you tackling the sHSPU in small sets with quick breaks will be your best bet. We are looking at total time here, not max unbroken reps.
Then you hit up Electric 10 again! Some back endurance is required in this workout so thankfully you’ve been training that exact thing this cycle! Please look back at your notes to see what your rounds were and how you tackled the workout. Grip will become a factor in this so going for broke out of the gate isn’t recommended. Break between your power snatches and deadlifts; possibly even switching your grip on your deadlifts each round. Then small sets on your toes-to-bar to give your grip a quick rest. It may feel slow at the beginning with this strategy but 10 minutes is a long time in CrossFit so if you can maintain the same pace throughout the 10 minutes then that is a major win … and could help you see improvement on your retest!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Row Option
Ten sets of:
60 Second Row x MAX Calories
Rest 90 seconds between sets
Please compare results to October 25, 2022
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