Mon, 07/09/2018

July 7, 2018

Build to a Heavy Single


6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders


DU Subs:
Reduce Reps
60 Single Unders
30 Seconds of Double Under Attempts
HSPU Subs:
Reduce Reps
Dumbbell Strict Press

DB/KB Strict Press
9 DL or Hip Hinge (Bar to Knee)
30 Singles



With strict handstand push-ups leading off the workout, much of today’s strategy will be centered around managing upper body fatigue with a high heart rate. Although these numbers appear small on paper, they are not as innocent as they look. While athletes are capable of holding on for a couple rounds unbroken, fatigue will likely start to set in somewhere around the halfway point. Reaching failure on any movement means a much longer recovery time between repetitions. Breaking all of today’s movements once to twice may seem conservative at first, but maintaining a rep scheme on purpose over the course of the 12 minutes is more beneficial than breaking up reps because you are forced to.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Midline
Every 2:00 x 6 Rounds:
6 Toes to Bar

10 GHD Sit-ups




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