Category Archives: Very Long (>20 min)

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.