Warmup: “Plank Wars”
Then: 5 x max reps of handstand pushups; minimum 10 per round. Scale to a level where 10 handstand pushups are possible unbroken.
Five rounds for max reps of:
Body weight bench press
One minute max between rounds.
This is a great example of the infinite scalability of CrossFit: we can make the impossible accessible. If you walked into Catalyst today for the first time, a handstand may seem out of reach. Adults usually haven’t done one since they were children; today’s kids may never have done one at all. Today, you can. We start in varying degrees of vertical: a plank is virtually a horizontal handstand. Your pec muscles are great at holding your arms in place, and since your body is spread out over a greater horizontal distance, it’s easier to hold that position. The next step is to put your knees on a box, and keep your torso vertical; this way, you can do a handstand pushup with about half of your bodyweight. Then we can move up, and up again, until you’re strictly vertical. Full range of motion today – nothing under the head to shorten the press, please.
Training CrossFit vs. CrossFit as a Sport. ” “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam.” – Pat Sherwood
Herbal Supplements Are Often Not What They Seem, from the New York Times.
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