160209 Tuesday – Bodyweight Bonanza Week #5

Bodyweight Bonanza Week #5: “Hang in there!”

Bar Holds (Chin Over Bar) – 5 sets @ 30 secs. up to 1 min

L-Sits – 5 sets @ 10 secs. up to 1 min

Ring Dips (Strict) – 5 sets, 5 – 10 reps.

Planche Lean – 5 sets, 30 secs or longer.

Skin The Cat – 5 sets, 1 – 3 reps as far as you can go.


Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Tabata hollow rocks (or static holds)

Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increase weight with each set)

Super Set: none

Metabolic Conditioning: CrossFit Open 15.4

8 minute AMRAP (as many rounds as possible)

3 handstand push-ups

3 cleans (Men: 185lbs, Women*: 125lbs)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans (Tie Break Time)

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans (Tie Break Time)

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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

Scaling Guide: 60 – 147 Reps

Coaching Tips: Don’t go too fast out of the gates or you will blow up early. Singles on the cleans are a good idea; don’t waste energy lowering the bar back down, you’ll want to have a little rest between HSPU’s. Because of the standard make sure to push your heels towards the ceiling so you hit the target. (If you point your toes, your heels drop, which might make you miss the target.)

Log your results online by clicking here.

Compare to: here

CrossFit Open 15.4” – Scaled Version

8 Minute AMRAP (as many rounds as possible)

10 Push Press (Men: 95lbs, Women*: 65lbs)

10 Cleans (Men: 115lbs,  Women*: 75lbs

Scaling Guide:  4 – 8 rounds

Coaching Tips: Be strategic in how you break up your push presses. Each time you drop the bar you will have to clean it back up. When going through the cleans make sure you are not muscle cleaning them (Catching the bar with straight legs) Even though the weight will feel light you will want to conserve that energy for later rounds.

Unfortunately the workout requires two barbells so partner up with someone, because the class will likely need to the workout in two heats.

Log your results online by clicking here.

Compare to: here

Optional ‘Cash Out’:  25 calorie row, 40 double unders, 3 rounds

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