01/14/2019 WOD

CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamics

1 Min armless row

30 sec wall facing handstand hold

1 Min legless row

30 sec handstand hold facing away

1 mins row

30 sec leaning high plank


Handstand push-up progression


Metcon (No Measure)

5 sets

AMRAP 3 minutes

Row 500m

Max HSPU in remaining time

Score= Total # HSPU

Coaching notes:

– If athletes cannot hold a handstand for warmup- 1 minute leaning high plank hold with fingers pointed out. Pushing through upper back close to wall while leaning forward and trying to reach head to wall. Otherwise, regular high plank

– For skill, athletes with no handstand hold will work on kick to handstand and hold. Athletes with HSPU will work on either strict or kipping.

– Have athletes use toughest scale possible for all rounds. Rx can be strict or kipping. If they are not touching they’re head to ground/mat, enforce or next scaling option. No half reps, full ROM.

– If more than 6 athletes, 2 groups/heats. One works, one rests. Wod is 30 mins total. If more than 12 athletes, use bike 5mi.

“The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.”- Rich Froning

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