Warm-Up:
3 Rounds:
400 Meter Row
3 Candlestick Roll ups
8 Strict DB Press
GHD Ext Hold (10 Secs)
WOD prep:
Matador Stretch (Inside Grip)
Russian Shoulder Stretch
WOD:
Diane
21-15-9
Deadlifts (225,150)
Hand stand push-ups
Option 2 performance:
21-15-9
Deadlifts (185,125)
Box Hand stand push-ups
Option 3 Fitness:
21-15-9
Deadlifts (135,95)
Dumbell strict press (35,25)
Post WOD:
Banded overhead distraction.
CFS Brief:
*CrossFit Opens start in 11 days!
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Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
Diane: 7:15 225# unbroken, 15 stinkbugs first round with the rest bhsp (very broken:). The stinkbugs fried me. Thanks Kathi for all the advice! Breakfast Wednesday tomorrow weather permitting.
Diane: 8:27 135# DL | HSPU to One Ab Mat (44 Strict and 1 Kipping)
Previous in 2013: 7:48 85# DL | 22# KB Push Press
The deadlifts today felt quite good and as I was in the first round, I thought maybe I should have gone slightly heavier. I did the HSPU strict as I am working through the timing for the kip and did not want to waste a lot (more) time getting stuck on that. Naturally, I no-repped myself on my last handstand, so did the last one kipping 🙂 It is fun to see the progress over the last years – next time I hope be able to Rx this one. Thanks Kathi!!
Inquiring minds want to know what a stinkbug is?
I love that you have stats back to 2013 – and that you rocked this workout in comparison (even with a no-rep!) Way to go!
From a pike position on the floor (as opposed to a box), touch your head to the ground and back up. Honestly, I find this more difficult than regular HSPU sometimes 🙂 Very good for working shoulder strength and moving your body weight while allowing your legs to take some of the work.
Now I see why they are called stinkbugs. Nice work!
Diane: 7:13 (185#, 30# strict press)