Those doing the 2011 Subway Series competition tomorrow are highly encouraged to rest today. Some mobility work is good, maybe some light skill practice, though the best approach would be to veg out on the couch and perhaps watch CrossFit Journal videos. Coincidentally, CFJ just posted Kipping Handstand Push-Up Progression by Carl Paoli. Now, it's not the full progression, though we went through a full shorter version with most of you before. Pull one of us aside in a warm-up if you need a crash course. And definitely watch this video when you get a chance - Retooling Jason Khalipa's Handstand Push-Up
For those not competing tomorrow, today's WOD: (Workout Of the Day) is:
2011 Subway Series Event #2:
for time, with 8 min cap, perform:
600m Row
40 KB Swings, 24/16kg
You time is noted at this point.
in the remaining time perform:
20 Handstand Push-ups
AMRAP of Muscle-ups
Your final time is calculated the following way. For every HSPU not finished within 8 minutes you get 3 sec added to your Row/Swing time. For every MU performed within 8 minutes you get 10 sec subtracted from your Row/Swing time. You have to finish all Handstand Push-ups before moving to Muscle-ups.
more on standards and scaling here.
Brian and Ron, full ROM HSPUs in a workout
Cross-Fit Workout
August 12, 2011
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