Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy …
Warm-up 200 Double Unders
Then for time complete:
- EMOM – 4 Deficit Handstand Pushups
- Spend the rest of the minute doing sit-ups until you hit 100 Sit-ups
Move directly into…
- EMOM – 4 Renegade Rows @ 18kg per hand
- Spend the rest of the minute doing Burpees until you reach 100 Burpees
Result: 22:48. Great combination of strength work plus a Metcon rolled into one. Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right. Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly, then for the last couple of rounds dropped to 4 reps total (2 per hand). Was whipped by the end anyway.
Next time: Start with 18kg and keep the 4 reps per hand format.