July 30, 2022 – Competition

Primary Training Session

Get Moving || Warm-Up
Three sets of:
200 Meter Run
10 Alternating Cossack Squats
20 Banded Face Pulls
100-Foot Farmer Carry
100-Foot Double Kettlebell Overhead Carry

A.
Bench Press
Set 1: 12 Reps @ 60%
Set 2: 10-12 Reps @ 65%
Set 3: MAX Reps @ 70%
Rest 2 minutes between sets

B.
For time:
12 Deficit Strict Handstand Push-Ups (2/0″)
15 Back Squats (225/165lbs)
20 Bar Facing Burpees
9 Deficit Strict Handstand Push-Ups (4/2″)
18 Front Squats (205/145lbs)
20 Bar Facing Burpees
6 Deficit Strict Handstand Push-Ups (6/4″)
21 Overhead Squats (185/125lbs)
20 Bar Facing Burpees

*All squats come from the floor.

TIME CAP = 12 MINUTES

C.
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 12-15 Ring Rows
Station 2 – 12-15 Toes to Rings
Station 3 – 5-8 Bar Muscle Ups OR 6-8 Jumping Bar Muscle Ups

D.
Accumulate 100 Banded Biceps Curls AND 100 Banded Triceps Extensions in as few sets as possible, partition, however.

Athlete Notes:

Today’s workout is a spinoff of a CrossFit games workout that we saw back in the day with some ring handstand push-ups. Rather than forcing most of you to struggle and end up customizing anyways, we’re just going to up the reps a little and hit some deficit strict handstand push-ups instead. The handstand push-ups should be at a deficit and rep number that you can achieve in no more than 1-2 attempts. For the squat weight, everything will come from the floor and should be at a weight that you could achieve all of the squats in: unbroken for the back squats, 1-2 sets for the front squats, and 1-3 sets for the overhead squats. That leaves us with the burpees.. pace these properly for the first two rounds, you won’t win the work out there but you can be sure to lose it. Once you get done with the overhead squats it’s time to shut your brain off and get to work!