Tuesday Workout: HSPU’s, Step-Ups, Rows, Swings, and Ball Slams

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.

[youtube=http://www.youtube.com/playlist?list=PLPPykOrhoVEArX6ADP2LZL01obe7GHeIz]

Skill Work

Kipping Handstand Push-up Technique

Strength

Perform 3 alternating sets of 8 reps each side:

  • Weighted Box Step-Up
  • Bent-Over Row

Use dumbbells or kettlebells for weight.

WOD

Level 1

10-8-6-4-2 reps of each for time:

  • “Russian” KB Swing (45/25#)
  • Ball Slam (20/10#)

Level 2

20-16-12-8-4 reps of each for time:

  • “American” KB Swing (70/53#)
  • Ball Slam (25/15#)

18 thoughts on “Tuesday Workout: HSPU’s, Step-Ups, Rows, Swings, and Ball Slams

  1. Box step-ups: 24″, 15#

    Wod: 6:21 45# Russians for 20 then 35# Americans, 20# slam ball

  2. BOX: 24”, 25#
    WOD: 4:20 45# Russians

  3. Boxes and Rows: 24″, 35#, 35#, 45#
    WOD: 5:13, 70# Russian, 25# ball

  4. Boxes and rows: 20″ with 20#
    WOD: 6:31, 35# american, 20# ball with L2 rep scheme

    1. Boxes and rows; 18″ with 25#
      WOD:3:15, 25# American, 15# Ball (10,8,6,4,2)

  5. At Crossfit Centerville in Ohio.

    5 min AMRAP power snatch at 115 lbs-37
    Tabata T2B- score is the lowest round. – 4

    Sit-ups, jump rope work and arm augmentation work in the hotel gym.

  6. box- 24″ w/ 25#
    WOD- 4:52. 45# KB russian, 20# slam ball

  7. box: 24″w/ 30#
    Row: 95#
    WOD: 6:42

  8. Box/Row: 20′ w/ 30# (2 15# DBs)
    WOD: 5:34 (53# Russians)

  9. I might have posted this on the wrong day initially…
    WOD: 5:35
    50/15#

  10. WOD: 5:50 @ 53# american KB swings and 25# slam balls

  11. 40# step up; 55# bent over row

    WOD: 5:42. 70# Kb but I switched to Russian swings after the first round of twenty American swings–back issue.

  12. 35# DB each hand, Set up
    35# DB bent over row
    WOD: 6:26

  13. 35# DB each hand, step up on 20″ box
    35# DB bent over row
    …I might have gone a little heavy on these, based on what everyone else did.
    WOD: 3:49

    3×10′ row, ~7200 meters

  14. Step ups – 24″ box, 20# db
    WOD – 35# American swings, 20# slam, L2 reps

  15. Kevin Reynolds March 6, 2013 — 7:01 am

    Strength- dumbbell bench press. 4 sets of 10 with 50 lb dumbbells

    Wod- 10 rds for time- 10 straight leg anchored sit-ups, 10 push-ups, 10 dumbbell snatches at 35 lbs. 10:38

  16. Strength: 45# DBs
    WOD: 7:01 Rx

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