Tuesday March 9th
WORKOUT GOALS
1.) No failed reps.
2.) Finish all movements in less than :50.
3.) Practice higher skill movements.
RX
EMOM 15
Minute 1 | 10 Strict Handstand Push-ups
Minute 2 | 4 Strict Pull-ups + 4 Strict
Chin-ups
Minute 3 | 20 Good Mornings (65/53)
Level 2
EMOM 15
Minute 1 | 10 Pike Push-ups
Minute 2 | 2 Strict Pull-ups + 2 Strict
Chin-ups
Minute 3 | 20 Good Mornings (45/33)
Level 1
EMOM 15
Minute 1 | 10 DB Strict Press
Minute 2 | 6 Feet-Elevated Ring
Rows
Minute 3 | 12 DB Good Mornings
Stretching
ACCUMULATE
1:00 Reach, Roll, & Lift
1:00 Press-ups
Accessory
3 SETS
:30 Weighted Hip Extension Hold
:30 DB Tricep Extensions
Notes
Today’s session should allow you to bring speed and intensity down slightly. You can still find a challenge in the difficulty of the movements. Additionally, you can create some extra challenges and benefit from focusing on the quality of your movement. If you want to perform this workout Rx’d, then we recommend that you are able to do at least 7 strict handstand push-ups in a row and 5 strict pull-ups in a row. Overall, if you need to scale, try to scale toward maintaining the skill portion of the movement. For example, if you need to scale the handstand push-ups, consider a pike push-up or a handstand hold before scaling to something like a push-up or DB strict press. Keep in mind that this week might feel like less volume and less intensity. We are purposefully doing this so you have the extra energy to perform well on Friday’s Open Test. If you are not participating in the Open, do not worry. Instead, you can find challenges in
this week’s workouts by focusing on higher skill and higher quality movement.
