WOD: Tuesday 240312

Gonna need to take a quick floor nap after doing three workouts in one day.

• Coaching Notes

Today, we are tackling an upper body focused day, specifically the upper body press. We will be starting things off with a targeted warm-up to allow for athletes to feel primed and ready to hit the heavy Bench Press, while also working in some specific work to get inverted before we move into our conditioning piece which is the CrossFit Main Site workout from January 29th. This one is a fun 12:00 minute workout done in 3 x 4:00 minute AMRAP sections with the target of tackling shuttle runs and varying Handstand Push-Ups. Due to the volume here of Handstand Push-Ups, choose help athletes choose scaling modifications that allow for adequate volume to develop strength and stamina in these positions. Utilize different options based on the varying levels of athletes in your class, by moving through pike handstand push-ups (either on box or floor) or even utilizing DB’s as athletes begin to tire.

strength: Bench press

Complete sets every 2:30 mins.

Bench Press 1x4 at 77% 1RM

Bench Press 1x4 at 80% 1RM

Bench Press 1x3 at 82% 1RM

Bench Press 1x3 at 85% 1RM

Bench Press 1x2 at 87% 1RM

metcon: "Main Site 240129" - Part 1

Complete as many rounds as possible in 4 mins of:

3 Wall Facing Strict Handstand Push-ups

5 Shuttle Runs, 50 ft

metcon: "Main Site 240129" - Part 2

Complete as many rounds as possible in 4 mins of:

6 Strict Handstand Push-ups

5 Shuttle Runs, 50 ft

metcon: "Main Site 240129" - Part 3

Complete as many rounds as possible in 4 mins of:

9 Handstand Push-ups

5 Shuttle Runs, 50 ft

Accessories:

4 rounds for quality of:

30 Banded Y-T-Ws

15 Weighted Seated Calf Raises, pick load

Ring Support Hold, 30 secs