then...
3 rounds, no rest of:
10 Wall ball (14/10)
10 Pull ups
When you’re done, practice a few brief handstand holds, no more than 3-5 attempts of 5-10 seconds each.
Post press loads to comments.
Coach's Notes.
Press -- Warm up well and mobilize your upper back and shoulders. Start with the bar then work up to 75% of your 1RM for sets across, that is, same weight for all five working sets.
METCON - The ball weight is lighter than usual (20/14) because we want to practice a quick turnaround from the bottom of a deep squat. This is a mini-metcon. We’ll be doing these mostly on strength days. They’re not for time, but practice pacing so that you keep up the intensity while not having to rest.
Training Videos.
When you’re done, practice a few brief handstand holds, no more than 3-5 attempts of 5-10 seconds each.
Post press loads to comments.
Coach's Notes.
Press -- Warm up well and mobilize your upper back and shoulders. Start with the bar then work up to 75% of your 1RM for sets across, that is, same weight for all five working sets.
METCON - The ball weight is lighter than usual (20/14) because we want to practice a quick turnaround from the bottom of a deep squat. This is a mini-metcon. We’ll be doing these mostly on strength days. They’re not for time, but practice pacing so that you keep up the intensity while not having to rest.
Training Videos.
- "Press Review" - from CrossFitHQ (3:00). Coach Rip talks fundamentals.
- "Handstand Development" - with Roger Farrell, courtesy of CrossFitHQ (4:00). Specifically addresses freestanding handstands, but great points on body position.