WOD
“Revved Up”
12 Minute AMRAP
6 Air squats
4 Dumbbell power snatch, Right arm
2 Strict handstand push ups
4 Dumbbell power snatch, Left arm
STIMULUS
Duration: Medium (12 minutes)
Volume : Moderate 8-12 Rounds (less than 200)
Loading: Bodyweight and light/moderate depending on what we have
White Board Chat:
Nice little AMRAP to wrap up the “work week” – or however our weeks are looking now. This a play on the recent CrossFit Support Your Local Box Fundraiser WOD #1. We are looking for close to one round, if not a little more, per minute on this burner today as we have fewer reps to navigate. Our air squats should be taking us under 15 seconds, each set of snatches should also take us under 15 seconds and our strict handstand push ups should take no longer than 10 seconds at most. Going fast and sustaining a pace somewhere between 60-80% of our maximal effort is the name of the game today. Put your head down and get after it!
Modifications
NO EQUIPMENT?:
12 Minute AMRAP
6 Air squats
4 Squat thrusts to target
2 Strict handstand push ups
4 Squat thrusts to target
- Air squats
- If we have an injury or limitation that prevents us from going below parallel, squat to a target as low and as pain free as range of motion allows as long as there is a reasonable distance traveled
- If we have an injury or limitation that prevents us from the above and we can not do much but flex at the hip, perform 6 Good-mornings using any object available
- DB Power snatch
- If we have an injury or limitation that prevents us from pulling from the floor, perform snatches from the hang
- If we have an injury or limitation that prevents us from using one arm, perform 3 reps on the good arm before the pushing movement, and then 3 on the good arm again after it
- Strict handstand push up
- If we are working towards our first strict handstand push up, but can perform the range of motion consistently to only ONE ab-mat (that’s correct, not two, one). Perform them to one ab-mat.
- If we are working towards one ab-mat, perform pike push ups focusing on keeping our torso as vertical as possible
- If we are working towards pike push ups or regular push ups, perform 2 seated DB strict presses per arm
- If we have an injury or limitation that prevents us from using one arm, perform 2 seated DB strict presses on the good arm