May 2, 2020 – Competition

At-Home Workout (No Equipment)
Seven rounds for time of:
30 Running Man Line Jumps
8 Backpack Devil’s Presses
12 Alternating Reverse Lunges

Rest 60 seconds, and then…

For time:
90 Running Man Line Jumps
24 Backpack Devil’s Presses
36 Alternating Reverse Lunges

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

At-Home Workout (Limited Equipment)
Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note: Today’s intention is to find your pace. You will get seven rounds to pay attention to your breathing and movement quality – and you may notice a little burn in your muscles too. Once you clear that hurdle you’ll be well-prepared to attack the chipper. Use the early rounds to find out how you will be able to move through larger chunks of reps at a time without stopping.

PRIMARY SESSION

A.
Three rounds for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (jump as high as possible, land soft and step down)

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Static Handstand Hold Progressions
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side Pressing Handstand Hold

x 40 seconds effort
*Attempt to remove your foot from the wall as long as possible to hold the handstand. Only return your foot to the wall if you begin to lose balance.
Interval 2 – Back to Wall Split Handstand Hold x 40 seconds effort

Followed by. . .

For 60 seconds, perform one set of:
Finger Press x 30 reps @ 1010

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A1

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Ups (singles) x max reps
*Kick down off the wall as soon as your rep is completed. Kick back up to the wall as quickly as possible.

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hamstring Curl Handstand Push-Up x 45 seconds (max reps)
Interval 2 – Push-Up to 4″ Deficit x max reps
*Being as this is the end of this section you are likely to be tired. Please be careful not to lose tension and fall on your head. If you find that you simply do not have the strength to perform this skill, please stop here, and good work!

C.
Deadlift
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 8 reps @ 70%

D.
Complete as many rounds and reps as possible in 12 minutes of:
8 Muscle-Ups
10 Dumbbell Hang Clean and Jerks (50/35 lb DBs)
14 Calorie Row

Rest until the running clock reaches 16:00, and then. . .

E.
“CrossFit Games Open Event 18.2”
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 reps for time of:
Dumbbell Front Squats (50/35 lb DBs)
Bar-Facing Burpees

F.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed