WOD
“Clean-Push Ladder”
For time:
10-9-8-7-6-5-4-3-2-1
Bodyweight power clean
Strict handstand push up
– Courtesy of CrossFit.com
**STIMULUS**
Duration: Medium (10-15 Minutes)
Volume: Moderate (110 reps)
Load: (Moderate)
*White Board Chat:*
This workout comes to us courtesy of CrossFit.com on June 10, 2020. This is a classic lower-body pull (power clean) and upper-body press (strict handstand push up). This means the movements are designed to minimally interfere with each other in terms of fatigue and should allow us to go faster relative to our current capacity. The loading on our clean should be something that we could definitely perform an unbroken set of 5 on, with the reps looking crisp and minimal mechanical deviation, rest quickly, then do it again. Meaning – this is not a maximal load. It should be moderate to our ability. Although the workout is designed to be at bodyweight, it obviously does not have to be and if we’re using dumbbells, just rock and roll with the weight you have, even if its lighter for you. Our set of 10 should take no longer than 1 minute and fast singles with minimal rest between reps is definitely encouraged. For our strict handstand push ups, this is something we need the capacity to perform 10 unbroken of if we were fresh. We don’t have to go unbroken in the workout, but we should be able to hold our set of 10 to under one minute and get successively faster after that.
*Modifications*
ALL BODYWEIGHT OPTION
For time:
10-9-8-7-6-5-4-3-2-1
Burpees to target
Strict handstand push up (or hand-release push up)
1. Bodyweight power clean
– Scale the load to something that we could perform 5 unbroken reps in a row on, but they would be challenging
– If we have an injury or limitation that prevents us from using one arm, perform single arm dumbbell power cleans on the good arm
2. Strict handstand push up
– See Skill Work for specific scaling options in terms of capacity
– Max we can use for an Ab-mat is one, otherwise, we need to work on strengthening our range of motion
– If we have an upper body injury that prevents us from using one of our arms, perform seated strict presses with the good arm