A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
50-59:
Strict Handstand Push-Ups to 2″ riser
60+:
Strict Handstand Push-Ups to 4″ riser
and then . . .
All age groups:
As many reps as possible in 3 minutes:
Double Unders
B.
Every minute, on the minute, for 4 minutes:
Muscle Clean + Front Squat + Sotts Press + High-Hang Squat Clean + Mid-Thigh Squat Clean
*To be performed with a 65/35 lbs bar
and then . . .
Every 2 minutes, for 8 minutes, complete:
High Hang Clean x 2 reps @ 70-75%
Every 2 minutes, for 8 minutes, complete:
High Hang Clean + Mid Thigh Clean from blocks @ 75+%
C.
Every 2 minutes, for 8 minutes, complete:
Clean Pull x 3 reps
Set 1 – 85% of 1-RM
Set 2 – 90% of 1-RM
Set 3 – 95% of 1-RM
Set 4 – 85% of 1-RM
D.
Four sets of:
Good Morning x 6-8 reps @ 4111
Rest 60 seconds
GHD Hip Extensions x 8-10 reps @ 3112
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest 60 seconds
A. 24/11/6. 252 du
B. 175×4,185,195,205,205
C. 205, 225,235,245
D. Done
Nice work Al!
Thanks Nichole!
A. 14/4/3 strict HSPU to a 2″ riser then 116 double unders
B. Completed complex with 65 lbs bar, but could not do the sotts press tight shoulders!
Then high hang clean x 2 @ 155, 165, 175, 185
Then high hang/mid thigh @ 185
C. Clean pull x 3 @ 185, 195, 205, 185
D. Completed all with 45 lb bar and plate
A: 21/8/5 SHSPUs then 186 Dubs
B: Complex @45# bar. a 44# PR on the Sotts from squatted front rack. Last summer I could only do a pvc pipe form the front, not even 15#.
High Hang doubles @70-75 kg
High Hang and Mid thigh from blocks @75 kg (mid thigh from blocks was limit to going up, high hang had some room left.
C: Pulls 85/90/95/85 kg
D: Good mornings with double blue band, Hip Extensions with red band, Planks with 60# sand bag
Major improvements with your shoulders Dutch!
A – 24/10/6. Apparently I am not that dense. These got bad fast. First round I did 16 straight in 24 seconds and spent the next minute struggling. 205 DUs. These were tough because of the residual effect from the HSPUs. Felt like I couldn’t get my arms to work. Weird.
B – 2 @175 and 2 @180. Then 185/190/195/200
C – 215/225/235/215
D – GMs sets of 8 @115, 10 reps on GHD, then 135# on my back for the weighted planks (3 45# plates). These got saucy.
Due to the lack of really cool gyms in the remote places I work I have been relegated to a 24 hour fitness facility for a while. Like a couple months. I plan on following this program even though I might have to randomly change exercises to fit the resources I have. I will adjust the weights on Olympic lifts as well, I really don’t know how they make a bb that slippery and God forbid I drop the metal weights and scare some one off their stair master! A. 17-8-4 on the shspu&109 on the dubs B1-155,175×3 B2-175×4 B3-… Read more »
Oh no Jay that sucks! However, you have such a good attitude you will make the best of it.
You are my hero for training at a globo gym! I had to do it in college and I eventually had a few people join me in CrossFit while I was there!
A. HSPU-43/15/10
DUs- 240
B1 185 across
B2 195/205/215/225
C. 217/230/242/217
D. ran out of time
So Impressive!
Freaking awesome! GEEZ! You got you some strong ass shoulders 🙂
Nice work Al!!!! You tied with Gaje and Hunter at the gym!
That’s my training partner! ?
Thx Nicole! Every dog has his day. Wall balls and rowing will always bring me back to reality.
Beast mode on those HSPUs!!
A. Just went from 2 ab mats to 1 with a 15lb plate-
7-5-3
DU as I am really bad this is how disappointing they are 63
85-85-85-85-working on popping my hips
85-85-85-85 working on early arm bend-form
Good Morning-65
GHD x12
Plank Hold 25lb
Nice job Cheryl!
A. HSPU-12/6/3, DU’s -268 (from now on I’m putting a poster on my wall of Matt Beals when I do HSPU)
B1 -205-210-215-220
B2 -225-235-245-255
C. 235-250-260-235
D. GM-115/115/115/135
GHDHE x 10
Plank holds 45#
A. 35/12/8, 222 = happy
B. 185- 225
C. 225, 245, 255, 255
D. 95# GM, 10, 45#
Nice work Matt!!!
A. 34, 14, 7 lol on how fast that deescalated…
A2. 237 dubs
B. Complex done
B2. 215#
B3. 225#
C. 245, 255, 265, 245.
D. Ran out of time.
Nice work Scott!
A. SHSPU – 15, 10, 6
DU – 130–I used to be good at these… At least they are still there.
B1. Done with empty bar
B2. 95# for sets 1-4, 100# for sets 5-8
C. Clean Pulls – 105#, 115#, 120#, 105#
D. Done..
Did class WOD at the end… 15 min AMRAP, ascending of 1 clean (95#), 1TTB, 2 cleans, 2 TTB, etc… 11 rounds and 9 cleans. The cleans felt good. Happy that 95# is now feeling easier.
A. 17/6/6 (2″ riser), 242 dubs
B. Done/155 across (70%)/165/175/175/185f
C. 185/205/215/205
D. Done, black-banded GMs, 45# planks
A) sHSPU 5-2-1 Then 166 DU’s (disappointing as my DU’s are usually solid)
B) 83-88-88-93 then 93-93-98-98
C) 108-113-120-108
D) GM’s kept very light @ 45# (8’s); GHD Hip Ext. BW (8’s); Plank Holds @ :60 (25#-35#-35#-45#)
A. 22/11/5 …well that was humbling, what a drop off! 270 DUs…exhausting!
B1. Done
B2. 140-145-150-155#
B3. 160-165-165-170#
C. 170-180-190-170#
D. Done; 65# good mornings and 45# plank.
Think my next holiday is in Hawaii to train with u guys. Always Impressive numbers.
We’d love to have you!
Nice work on those DUs Cheryl!
Those were the hardest doubles ever!
A. 3, 2, 1 (did DU at end of workout, missed it in the beginning – 187).
B. 105, 115, 115, 115 and 110, 115, 115, 120
C. 124, 135, 145, 125
D. Done
Ok so it was freezing cold here today… just saying and it took forever for me to get my body warm. I really don’t like winter 🙁
A1. SHSPU’s 18/9/7 DU- 281
A2 100/100/105/105
A3 100/110/115/120- I love these. I do so much better from the blocks. Not sure what that is all about.
B. Done
C. 120/130/ 140/ 135
D. Done-
So feeling it today. Really tired and sore. I will probably take a rest day tomorrow and do Wednesday’s workout on Sunday.
Nice work on hspu. Wish I had good clean and snatch off blocks. Mine aren’t the best. I’m hoping the bad cleans is due to sore butt from yesterday’s wod. Now worse with all the hammie work today
The blocks help get you in a good position with the bar! Totally makes sense that it feels so good from blocks!
A. 24/13/7 w/2abmats
B. Done then, 125
C. 150/160/165/150
D. Done GM 75/75/85/85 GHD 4x 8
Did group wod today as well. Row, power cleans, STOH
A. 5, 3, 2. Don’t laugh, it’s the first strict HSPU’s I’ve ever been able to do. 🙂 Used 25 plate.
Then 155 DUs.
B. 150- 170. 175.
C. 195, 205, 215, 205.
D. Had to run. Returning this afternoon to do regular class with my son. Stoked, it will be his first regular class after 2 years of kids CrossFit.
Nice work. Hoping my girls may get into it. The emulate everything at mo.
Most kids are pretty receptive to it. The kids program is good stuff.
This is my daughter and I Sunday morning after doing Sage. I love having a workout partner and having my own kid is even better. It’s awesome your son is joining you in the class ..it makes your relationship all that much stronger. 🙂
That’s awesome! Sage on the other hand… Yeah I hope he enjoys it. He’s not really into sports but this is one thing he has liked.
🙂 Yeah… Sage was well Sage :/
Love this!
That is so awesome!!! Keep us updated on on how your son did in class!
A right now I can only do shspu on two ab mats which seems pointless. I did seated strict press with 30# db. 6/5/4 then 208 dubs.
B clean complex done
B1 113/118/120/123
B2 123/130/130/130 (struggled here with mid thigh
C 138/145/153/148
D done. 63/73 for good mornings, 55# for plank.
55 # plate dang Jenny that is awesome! My biggest struggle was tracking down people to put the plate on my back… LOL
Hahah I think people felt bad tonight as I was rolling around on the floor trying to get it on my back. Friends loaded the last two rounds!
U must have a 12 pack with planks on 55lb. Nice job
Solid work girl!! Good sub for your shspu. I want to see you doing negatives x 5 reps at a 4 second decent x 5 reps at least 3 times per week!
A. 22/9/5 and 169 DUs
B1. complete 65lbs
B2. 170,170,185,185 felt pretty ez
B3. 185,195,205,205 all felt good
C. 205,220,235,205
D. 2 rds complete – 95b good mornings, 45 lb plank
Nice job Ryan!!