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.

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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