One climbs, one stays.

Nick | 07/06/2014 | 5

Shortly after being introduced to CrossFit, most of us (at least a little bit, on some level) start to yearn to be able to do the flashy, technical movements that turn up in WODs.  Part of the challenge sometimes is that the barrier to entry seems high, and even when you start to be able to do a few (pull ups/muscle ups/handstand push ups), when they show up in WODs there are just too many to be feasible.  The WOD today is designed to give you the opportunity to work with one of the hardest versions of handstand push ups you are capable of while still keeping the intensity high.

While each round you will be doing two additional kettlebell swings, the handstand push up count stays at three for the entire workout.  So as the movement tires, we spend relatively more time with our swings, resting the HSPU muscles while still keeping the heart and lungs working hard.  So choose your “hard” HSPU scale today and get after it!

WOD 1:

EMOM 12
3 clean and jerks
Max Effort box jumps (24/20) up to :40
*score is total number of box jumps

WOD 2:

AMRAP 8
2,4,6 etc KBS (2/1.5)
3 HSPU

*each round, add 2 more swings, but the handstand push ups remain a constant 3 reps/round for the entire workout.