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Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 7 minutes working up to your deepest strict handstand push-up (or scaled version such as a dumbbell press).

Strength: none

Super Set: none

Metabolic Conditioning: “Carnelian Bay”

13 minute AMRAP (As many rounds as possible)

8 Kipping Handstand Push-Ups (Performance: 8, Athletic*: 4, Health: 4 DB Strict Press)

10 Deadlifts (Performance: 185lbs, Athletic*: 125lbs, Health: 85lbs)

16 Step-Ups (Performance: 24in, Athletic*: 20in, Health: 12in)

100m Sprint

Rest 30 Seconds

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3-5 rounds. Scale Up: Strict handstand push-ups, 225/155 deadlift, Step Up with 25lb/15lb dumbbells

Log your results online by clicking here.

Compare to: June 9, 2015

Coaching Tips: If you don’t have handstand push-ups, pick a challenging dumbbell weight to use for the strict presses. Keep your back nice and flat with those deadlifts, especially as you begin to fatigue in the later rounds. Step-ups have the same standards as box jumps; make sure you hit full extension at the top and step down.

Optional ‘Cash Out’: With a partner, split work up as desired: 30 calorie row, 20 burpees, 3 rounds

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