The 2013 CrossFit Games Open starts on Wednesday! We will “de-load” each Mon, Tues, and Wed before focusing on the competition workout each Thurs and Fri. Plan to take rest days as needed and peak each Fri or Sat.
Kipping Handstand Push-up Technique
Perform 3 alternating sets of 8 reps each side:
- Weighted Box Step-Up
- Bent-Over Row
Use dumbbells or kettlebells for weight.
10-8-6-4-2 reps of each for time:
- “Russian” KB Swing (45/25#)
- Ball Slam (20/10#)
20-16-12-8-4 reps of each for time:
- “American” KB Swing (70/53#)
- Ball Slam (25/15#)