CrossFit Total Empowerment – CrossFit
Warm-up (No Measure)
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)
AMRAP 3 minutes
Max HSPU in remaining time
Score= Total # HSPU
– 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