Teams of 2 –
for time:
60/48 Assault Bike Calories
20 Strict Handstand Push-ups
40/32 Assault Bike Calories
20 Strict Handstand Push-ups
40/32 Assault Bike Calories
20 Strict Handstand Push-ups
60/48 Assault Bike Calories
60/48 Assault Bike Calories / 50/40 Echo Bike Calories
40/32 Assault Bike Calories / 32/24 Echo Bike Calories
STIMULUS and GOALS
The stimulus for today’s partner workout is high intensity, fast pacing on the bike while in control, and strategic sets for the handstands. Another workout from the CrossFit Games, but we are keeping it basic and not facing the wall for the handstand push ups. Volume is high, so make sure athletes choose a variation of the handstand push-up accordingly to keep pacing and intensity within the target time frame.
1 1/2 Goblet Squat 10-10-10-10
Use the heaviest weight you can for each set. Rest as needed between sets.
Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Dumbbell Hamstring Curl 10-10-10-10
Use the heaviest weight you can for each set. Rest 1:30 between sets.
Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that itโs easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
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