20min AMRAP
- 10 Hand Stand Push-ups
- 15 Deadlifts (185/135)
- 400m Run
Strength: Back Squat
- 3x 5 @ 60/65/70%
Assistance Work
- 5x 10 Sit-ups -or- Back extensions
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD: This triplet has a little of everything...gymnastics, weightlifting, and running! If the temperature is less than your age, substitute a 500m row for the run. Use the row/run as active recovery to fight through the HSPU. Take a moment to catch your breath before executing a deadlift. FORM IS BETTER THAN FAST!!!
Hand Stand Push-up: you can do them strict or kipping. Other modifications include wall walks or pike pushups on the box. Here are some recommendations for the Hand Stand Push-up.
- Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward or slightly turned out 5-10 degrees.
- Kick up into a handstand, with your heels touching the wall. http://gymnasticswod.com/content/kick-handstand
- Once you have kicked up, establish a strong, rigid midline position.
- While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
- Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
- Stance is hip width
- Weight in the heels
- Tight lumbar curve (low back)
- Shoulders begin over the object
- Hips and shoulders rise together
- Bar remains in contact with the body for duration of lift
Strength: We are on the final week of the 5/3/1 cycle, the de-load week. Notice: on your last set of reps you do not exceed the prescribed number of reps.