E CAF PLUS 
Complete 10 rounds:
Row for 1 minute, active rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Do not stop rowing during rest intervals, keep rowing lightly. 
*Continue this cycle for a total of 20 minutes.

Rds 1-4: r22
Rds 5-8: r26
Rds 9&10: r30 
🎯 2500m 

Handstand Complex

20s Hold + 10 straight arm side taps

Repeat for a total of 4 sets 

A. 7 Rounds

20 HS Shoulder Taps w/pause @ 10 and :05 hold

No issues here, although muscular endurance in the handstand is not where it once was. Started with a complex of handstand shoulder taps, hip taps and handstand hold (5-10-15-20, rest as needed). Did the round of 5 & 10 but realized I was not going to be able to get the hip taps on the larger sets and pivoted to the above. 

B. Every 2 minutes on the 2 minutes x 7 rounds
1 shoulder press
*add weight each round

135-145-155-165-170-185(F)-175

This was that much more difficult after the handstand work. Still, the weight was going up relatively easy, I just made too big a jump from the 170 bar to 185. 

C. 3 sets:
30 banded pull-aparts (red mini-band)
30 banded pushdowns (purple band)

The pump is going to be with me for some time after todays workout. 

Every :30 seconds for 10 minutes:
(1) Hang Power Snatch @ 165lbs

This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lbs.

Finisher
5:00 AMRAP
5 Front Plate Raises
10 Plate Bicep Curls
5 Plate Presses 

Held 25# plate - keep moving for the entire five minutes.

Outlaw Connectivity
(3) x 0:20 Box Shoulder Stretch; immediately follow each set with (8) floor PVC shoulder raises.
(1) x 0:30 HS Shoulder Taps

Warmup
DH 10-minute build (2165m)

Strength 
Build to a fast&heavy single for hang power clean and jerk

Best lift was 190-pounds but the clean was dodgy at best, especially at the turnover. I was struggling with the barbell all morning - not sure why but this was certainly not my best effort. With that being said, the weight was able to go overhead quite easily on all lifts. 

Outlaw Connectivity
(3) x 0:20 Box Shoulder Stretch; immediately follow each set with (8) floor PVC shoulder raises.
(1) x 0:30 HS Shoulder Taps

Five Rounds 
4 front squats @ 135-pounds
20 handstand shoulder taps 
40-foot sled drag
40-foot sled push
Rest 3:00
Sled weight should be on the line of whether you can stay unbroken or not. 

Duration: Short

Feel: Gas

Pacing: Reach

This was written as a 25 minute AMRAP with 6 wall walks instead of shoulder taps. Opted for a set number of rounds since the equipment is spaced out all over the Y. This was the first time in a long time that I did squats with any kind of loading. I was conservative on the chosen weight (workout called for 70%) -- with just four reps, 165-185 would probably be more appropriate. Sled weight was 192lbs - used a 45, 35 and 25-pound plate along with the 87-pound sled. The drag should be a backwards pull. 

From Crossfit Gymnastics

A: 7 Rounds
20 HS Shoulder Taps w/pause at 10 and :05 hold

B: 5 Rounds
100' Farmer Carry DB 50-pounds + :30 dead hang from pull-up bar

Notes: Both parts of this workout were tougher than expected -- the impact from the yesterday's DB clean and jerks was felt especially in the grip portion of part B. Holds were done on the playground at the middle school. The goal should be to go unbroken on the holds although I was only able to get that on the first round.

200517 | Crossfit
Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

Post rounds completed to comments.

Notes: I scaled HSW to 25 handstand shoulder taps -- these were unbroken each round. Did butterfly abmat sit-ups. Strive to complete at or around 5 full rounds. I finished 3 + 10 sit-ups - should have scaled the sit-up variation to something easier as endurance was an issue in the later rounds, especially considering all of the banded sit-ups from Saturday.

Handstand skill work courtesy of CF Gymnastics

1. Handstand Complex
20s Hold + 10 straight arm side taps
Repeat for a total of 4 sets

2. Weighted Shoulder Taps

Start light to work on balance
Shift hip over main arm and press thru
Straddle if you need more stability
For conditioning purposes TRY:
4 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This was very difficult. Used a 5lb dumbbell and was able to get 6-10 reps each round, but need to slow down and work on balance before lifting the weight to shoulder.

Every 2 minutes on the 2 minutes x 7 rounds:
1 shoulder press
*add weight each round

135-145-155-165-175-185-195

Notes: 195lbs is a PR and went up without much of a struggle -- next time out, try for 200lbs.

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 4. Was only able to complete 3 HSPU in this round.

Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch.

Friday 190802
2019 Crossfit Games IE2 - Second Cut
For time:
800-m row
66 kettlebell shoulder-to-overheads
102-ft. handstand walk
*Use two 26lb KBs
*12 minute time cap

Notes: Subbed 1:1 handstand shoulder taps for handstand walk. 
Score: (CAP+33)

Accessory Work

5 rounds of:

1 minute overhead hold (45-lb barbell)

1 minute rest

Body Armor

3 Sets:

30 Banded Pull-Aparts

30 Banded Push Downs

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 3&4. Was only able to complete 6&7 HSPU in this round. I was very sore in the triceps from the evil wheels yesterday and I did not have any pushing power.

Cash Out: 
4X12+0:10 Hollow Rocks + Hollow Hold 
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken (complete 10 evil wheels if you drop).

Notes: Was able to complete the hold unbroken, but hollow holds were tough after the evil wheels yesterday.

From Crossfit Gymnastics

A: 7 Rounds
20 HS Shoulder Taps w/pause at 10 and :05 Hold

B: 5 Rounds
100' Farmer Carry KB 45# + :30 hang from pull-up bar

Notes: Part A was relatively easy, next time out try this with HS hip taps. For B, I used a 44lb KB in one hand and 45lb plate in the other. Transitions were tight -- went right into hangs after dropping the weight and picked up the weights within :15 seconds of coming off the bar. This one really smoked the forearms.

Close Grip Overhead Squat
Build to a Moderate set of 3

Pausing Overhead Squat
2 Reps x 30 Second Holds
With 75% of Close Grip Overhead Squat Load

Notes: Worked up to 125lbs on the CGOHS. Used 95lbs for the hold -- this was a good weight, but still a fight to hold good position (upright torso, shoulders back). 
 
Snatch
For Time:
50' Handstand Walk, 9 Snatches (115)
50' Handstand Walk, 7 Snatches (115)
50' Handstand Walk, 5 Snatches (115)

Notes: I subbed 35 handstand shoulder taps for the HSW -- should have stuck with 50 but I wanted to go unbroken. 

Midline
3 Sets:
20 Weighted Sit-Ups (10lb plate overhead)
20 Hollow Rocks
20 Second GHD Supine Hold
Rest 2 Minutes Between

 

Handstand skill work courtesy of CF Gymnastics

1. Handstand Complex
20s Hold + 10 straight arm side taps
Repeat for a total of 4 sets 

2. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.

Maintain hollow body while inverted - toes are pointed
Straddle if you need more stability 
For conditioning purposes TRY:
3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This is much harder right now with PVC especially when my left arm is the base and I am bringing the right arm to a narrow position. Was able to get approx. 7-9 reps in each of the 3 sets. 

3. Handstand Complex
1 Shoulder Tap (right/left)
1 straight arm side tap (right/left)
1 Strict HSPU

Repeat but add +1 rep to each skill until 4 reps -- then repeat again (rest about 90sec between sets)

Notes: Athlete should complete the entire sequence before increasing reps, i.e. shoulder taps into hip taps into hspu, then without coming off the wall go into another set (+1), etc..until 4 reps of each are finished.

The way I read this was do set of 1 each, kick down and shake out arms, then kick back up for set of 2 each, etc... I rested about 60-90 seconds between each set and then repeated starting at 1 each back up to 4 each.

06.16.14 | Monster Mash - Crossfit Linchpin

Begin at 0:00
3 rounds:
25 GHD sit-ups
5 power cleans 145lbs

Begin at 20:00
For time:
50 air squats
40′ handstand walk (1:1 shoulder taps)
30 calories, C2
20 burpees
10 power snatch 80lbs

Begin at 45:00
For time:
80 double unders (2:1 heavy rope singles)
40 v-ups
20 alternating pistols

Handstand skill work courtesy of CF Gymnastics

1. Handstand Complex
20s Hold + 10 straight arm side taps
Repeat for a total of 4 sets 

2. Set down PVC facing out from the wall. Kick up to handstand with one hand on each side of the PVC. Alternate between normal width and narrow by bringing the opposite hand over the PVC so that both hands are on same side of the PVC. Work on shifting weight from side to side.

Maintain hollow body while inverted - toes are pointed
Straddle if you need more stability 
For conditioning purposes TRY:
3 max effort sets - rest 1 to 2 min between sets to give wrists and shoulders a break

Notes: This is much harder right now with PVC especially when my left arm is the base and I am bringing the right arm to a narrow position. Was able to get approx. 7-9 reps in each of the 3 sets. 

3. Handstand Complex
1 Shoulder Tap (right/left)
1 straight arm side tap (right/left)
1 Strict HSPU

Repeat but add +1 rep to each skill until 4 reps -- then repeat again (rest about 90sec between sets)

Notes: Athlete should complete the entire sequence before increasing reps, i.e. shoulder taps into hip taps into hspu, then without coming off the wall go into another set (+1), etc..until 4 reps of each are finished.

This was difficult - especially at the end of all this other handstand work. First set I finished 3 reps of each before kicking down. I could only get 1 rep of each before coming off the wall for the second set.

For Time:
2 Minute Handstand Hold
60 Squats
40 Handstand Shoulder Taps
60 Squats
20 Handstand Pushups

11:58

compare to

Aug 5, 2017
Dec 14, 2016

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Was finally able to complete this complex! The last few times I had failed the set of 10 HSPU.

Midline
50 singles (heavy rope)
25 situps
*repeat for 5  rounds

Handstand Skill Work – Complex
4 Sets – but each round you add 2 reps to each:
·         4 handstand shoulder taps
·         4 handstand straight arm  hip taps
·         4 handstand push-ups
Round 2: 6 reps of each
Round 3: 8 reps of each
Round 4: 10 reps of each

Notes: Failed on the HSPU in round 4. Was only able to complete 8 HSPU in this round. Should have tried to muscle through this.

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Cash Out:
3:00 D-Ball Hold (100)
Keep track of time and attempts to complete. The goal is to do this unbroken.  

Notes: Was able to do this unbroken

A: Clean and Jerk
7 Rounds
1 Rep

135-155-165-175-185-195-205(f)

Notes: Spend time doing Burgener warm-up along with normal warm-up for an effort like this.

B: 100' HS Walk
-Every 2:00 minutes, including 0:00, pull 10 calories on the rower. 

Notes: Subbed handstand hip taps for HSW (1:1) -- completed 70 reps before time was called.