Crossfit | 200430

Handstand push-up ladder

Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments

7 rounds plus 5 reps= 33 reps

6 rounds plus 0 reps= 21 reps*

12 rounds plus 7 reps= 85 reps

This was a nice play on JT, utilizing the 'death by' format. The rest was about 5 minutes between each as I drove to the school and back. Was interrupted after round six of dips as the school came out for recess and I had to leave.   HSPU were strict to abmat. Bar dips and standard push-ups (hand release not required). 

J.T.
21-15-9 reps for time of:
Handstand push-ups
Bar dips
Push-ups

19:59

Notes: This workout packs a huge punch to the upper-body pressing muscles. The limiting factor is typically muscular failure, due to the high-degree of interference between movements. This workout is deceiving and the best strategy for most athletes, is to break the reps up from onset and potentially do no more than 1/3 of your max reps in any single set. The limiting factor for me was definitely the dips. I could hardly string together more than 3-4 reps any set and did not manage my rest effectively. The later sets of HSPU were taxing and my rest periods got away from me. This was my slowest JT by over 3 minutes -- I was still wiped from the almost 5000m on the SkiErg Tuesday.

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:32

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

15:32

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:08

JT

21-15-9 reps of:

HSPUS
Ring Dips
Pushups

17:33

As Rx'd. Scaled ring dips in rds 2-3 as they were absolutely brutal. First round of HSPUS unbroken.

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

14:30

"JT"

21-15-9 reps of:
HSPUS
Dips
Pushups

16:59

"JT"

15-12-9 reps of:
HSPUS against wall
Dips
Pullups

No time kept.

"JT"

21-15-9 reps of:

HSPU
Dips (2x)
Pushups

9:46

I messed up and did not do 2x dips as a sub for ring dips, so I will not count this as an official JT time.

"JT"

21-15-9 reps of:
HSPU
Dips (2x Rx'd)
Pushups

11:36