This workout will be fast and aggressive – a test of upper body strength endurance. In both RX and scaled categories, the separator will be the handstand push ups/db strict press.

First things first, make sure you read the movement standards to make sure you understand the requirements. There are larger differences this week between RX and Scaled, so make sure you pay attention!

https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

Movements

SA DB OH Walking lunge/Front Rack Lunges

  • You must stand tall at extension to start.
  • There is no requirement to switch arms, but we recommend switching to conserve energy. consider starting with weaker arm when you’re fresh and go as long as possible with that arm. switch arms on turnarounds.
  • Make every rep count and meet the standard. Extend your hips. Keep arm close to ear which will help you stack/lockout the elbow better
  • Step through the lunge vs matching your feet if possible. If you need to pause because you’re breaking down towards the end then do what you need to do to not get no repped
  • If this is a difficult movement for you and you need to rest try to do it at the turnaround points

DB Box Step Ups

  • DB can be held any way. Find the best way to hold the DB as comfortably and secure as possible. For most people this will likely be stacked on the shoulder. Our recommendation would be draped over your trap laying on your neck in resting position.
  • You cannot push off of body. You must alternate legs.
  • Consider stepping up on corner of the box vs facing the box

Handstand Push-Ups

  • Start with heels on the wall.
  • Be as wide as the rules allow (we have marked boxes on our gymnastics mats)
  • Manage  your rest periods. The accumulation of volume is going to force smaller sets at some point. We recommend a more conservative approach out of the gate for most of you. Choose a plan that makes the most sense for your abilities. Be disciplined with your rest! The vast majority of people will do better with more conservative and consistent sets/breaks vs large sets with extended rest. Fatigue in this movement is all about time under tension. often when you’re reaching for bigger sets the time it takes to complete a rep gets longer and you’re simply upside down holding the entire weight of your body for too long. If the speed of your reps slows down, consider coming off the wall and break up into smaller sets.
  • Eye position – avoid looking toward the front of your fingers. You will create more extension through your back.
  • Breathe shallow and up in your chest when upside down. It will help you breathe while maintaining ability to stabilize

Handstand Walks

  • Make sure to kick up with your full hand behind the line
  • If you get to this point in the workout it maybe be better to chip away than try to gut out larger segments. At this point your shoulders will be very tired, therefore anticipate your first attempt to require more rest upfront.

Strategy and Pacing for HSPU/AssistedHSPU/DB Strict Press

RX

Achieve 1+ Strict HSPU – you may want to consider slowing down the first two movements slightly to conserve energy for your handstand push up attempts. This will be especially important if you fall into the category of 0-1 handstand push ups ever achieved at this standard.

Can Cycle Strict HSPU’s but will likely not get to the handstand walk – the vast majority of RX athletes will fall into this category. The recommendation is to go as fast as possible through the lunges and step ups and then pace HSPU from the get go. For some of you, you may want to start with singles or doubles from the beginning. The focus should be on maintaining consistent rest, not the same amount of reps in your sets. Your shoulders will fatigue. In order to maintain the standard, your pacing will be extremely important here.

Get to Handstand Walk – all of the above plus consider staying at least 3 reps away from failure until you’re over 25. Then about 2 from 26-35. Then 1 from 36-45. Once you have 5 reps just get it done. If you have time on the clock and will be moving onto hs walking you do not want to go to failure on hspu and lose the time you could capitalize on to get in some reps there.

Scaled

Achieve 1+ Strict HSPU – you may want to consider slowing down the first two movements slightly to conserve energy for your handstand push up attempts. This will be especially important if you fall into the category of 0-1 handstand push ups ever achieved at this standard.

Can string assisted strict HSPU together, but will likely not get to the handstand walk – If you fall into this category, the recommendation is to go as fast as possible through the lunges and step ups and then pace HSPU from the get go. For some of you, you may want to start with singles or doubles from the beginning. The focus should be on maintaining consistent rest, not the same amount of reps in your sets. Your shoulders will fatigue. In order to maintain the standard, your pacing will be extremely important here.

Get to the bear crawl – all of the above plus consider staying at least 3 reps away from failure until you’re over 25. Then about 2 from 26-35. Then 1 from 36-45. Once you have 5 reps just get it done so you can move onto the bear crawl!

Nutrition Considerations

Don’t try any new techniques with your diet right now.  Don’t cut back on carbs thinking you will be lighter for handstand push ups. Even though this is a shorter workout and will not require an enormous amount of glycogen you will want full stores.

If you are performing in the morning and have a 2 hour window to eat beforehand, keep it simple with protein and carbs. Otherwise, I would consider liquid protein and carbs. High carbohydrate meal the night before. Before the workout, you want the gut to be cleared – be careful with too much fat or fiber. You don’t want food sitting in your stomach while you’re upside down for half of the workout.

Post workout – eat as normal. Make sure you are taking in protein and carbs as you normally would.

Heats

We are changing the heat schedule this week to account for a shorter time domain.

Below is the tentative we will be working off of. We are recommending arriving 15 minutes earlier than the time you wish to workout and budget to stay after to judge the heat following yours. We need everyone to help with judging! The first two heats of the day will arrive at the same time and judge each other.

HeatWarm UpWorkoutJudge
Heat 18:00 – 8:208:20 – 8:30Heat 2
Heat 28:00 – 8:208:35 – 8:45Heat 1
Heat 38:25 – 8:508:55 – 9:05Heat 1&2
Heat 48:40 – 9:059:10 – 9:20Heat 3
Heat 58:55 – 9:209:25 – 9:35Heat 4
Heat 69:10 – 9:359:40 – 9:50Heat 5
Heat 79:25 – 9:509:55 – 10:05Heat 6
Heat 89:40 – 10:0510:10 – 10:20Heat 7
Heat 99:55 – 10:2010:25 – 10:35Heat 8
Heat 1010:10 – 10:3510:40 – 10:50Heat 9