Monday, July 20. 2015

Hey guys!

I want to start by saying great work everyone at the hopper this weekend. I had the pleasure of travelling over there with you to coach and you definitely made all of 782 very proud. I don't have the results on hand yet, but once I do we'll be able to update everyone with how the day went for all of our athletes. We had a mixture of CrossFit veterans and first timers alike and everyone put in a solid performance with incredible work ethic and mental strength through both workouts.

Going into a workout for the first time (or the 100th time) a hang snatch to start the day can be very intimidating, but each athlete handled it like a champ. During the second part of the day each individual showed their grit during an 11 min lung burner and hung on for the entire workout to prove their fitness. 

Strength

Strict Press x 5reps x 3sets

Some basic strength here to start of the week. Nothing like pushing some heavy weight overhead. Keep your core tight and stay safe with this movement. 

HSPU Progressions

  • Hold
  • Kipping 
  • Strict

Take 10 mins after the strict press work to test out where you are on the handstand pushups. During this time find out what progression you can work out at during the conditioning portion.

Conditioning

1 round for time

  • 10 HSPU 
  • 30 Russian KBS
  • 50 Situps
  • 400m run or 500m row
  • 50 Situps
  • 30 Russian KBS 
  • 10 HSPU

Looking forward to doing this workout myself. Move steady through the first part and then you can push yourself down the hill a bit more. 

- Team 782