CrossFit | 190308
Friday

190308

Workout of the Day

95

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

Post reps to comments, and/or submit your score as part of the 2019 Reebok CrossFit Games Open.

The Strict Handstand Push-Up

1

The integration of strength and balance gives the handstand push-up an athletic edge that brings this movement to at least peer status with even the heaviest of presses, whether bench, overhead, or jerk. Performing 20 handstand push-ups in the middle of the room or on parallel bars becomes an extraordinary feat of strength and balance that has no peer in weightlifting movements.

WatchThe Strict Handstand Push-Up

Dietary Fructose in Nonalcoholic Fatty Liver Disease

6

A 2013 review by Miriam Vos and Joel Lavine presents evidence linking fructose to nonalcoholic fatty liver disease (NAFLD), the most common chronic liver disease in adults and children: “Certain dietary sugars, particularly fructose, are suspected to contribute to the development of NAFLD and its progression. The increasing quantity of fructose in the diet comes from sugar additives (most commonly sucrose and high fructose corn syrup) in beverages and processed foods. Substantial links have been demonstrated between increased fructose consumption and obesity, dyslipidemia, and insulin resistance. Growing evidence suggests that fructose contributes to the development and severity of NAFLD.”

Read MoreDietary Fructose in Nonalcoholic Fatty Liver Disease

Comments on 190308

98 Comments

Comment thread URL copied!
Matthieu Dubreucq
December 5th, 2019 at 5:59 pm
Commented on: Dietary Fructose in Nonalcoholic Fatty Liver Disease

Thanks for the summary. I note that once again restricting food intake could again be good against Fatty Liver. Obviously cutting fructose also.

Comment URL copied!
Divjot Singh
April 23rd, 2019 at 4:11 pm
Commented on: Dietary Fructose in Nonalcoholic Fatty Liver Disease

Dear Author, Such wonderful information provided. Thank you so much for this.


I wanted to ask you, Why Herbalife product is filled with so much fructose in it and it is selling all over the world and become a market leader why is that?


Why people are consuming fructose so much when it's showing bad results?

Comment URL copied!
Nate Gordon
April 20th, 2019 at 8:30 pm
Commented on: 190308

31:47

subbed kipping handstand push ups and shoulder taps x 200 for handstand walk

Comment URL copied!
Nate Gordon
April 20th, 2019 at 8:34 pm

oops, used two 50# dumbbells. Should have watched the video. I thought this was mega hard. Lesson learned.

Comment URL copied!
Manchild Manchild
April 15th, 2019 at 4:40 pm
Commented on: 190308

did 1/2


18:56

Comment URL copied!
Kury Akin
April 12th, 2019 at 3:54 pm
Commented on: 190308

20 mins.

50 KB overhead lunge

50 KB step-ups

50 mixed push ups (17HS/33 strict - 5/10, 5/10, 5/10, 2/3

3+ mins hold - After holding a hand stand against a wall for about 10 secs twice, I picked up the 10kg KBs and ran the clock out accumulating just over 3 mins.

Comment URL copied!
Kury Akin
April 12th, 2019 at 3:55 pm

HS push ups were kipping. Regular pay ups were strict.

Comment URL copied!
Kury Akin
April 13th, 2019 at 7:31 am

10kg KBs

Comment URL copied!
Jeff Chalfant
March 29th, 2019 at 8:11 pm
Commented on: 190308

97 reps rxd. Lungs held me back. 10m cap. Still have bronchitis/hacking stuff up.

Comment URL copied!
John Doody
March 28th, 2019 at 9:05 am
Commented on: 190308

253 reps. Used 1 abmat for Strict HSPU

Comment URL copied!
William Ma
March 20th, 2019 at 4:10 pm
Commented on: 190308

98 reps

Comment URL copied!
Morgan Greene
March 19th, 2019 at 7:39 pm
Commented on: 190308

10 min time cap: got to 10 HSPU against a wall

Comment URL copied!
Clint Michael
March 13th, 2019 at 8:26 pm
Commented on: 190308

90 reps

Comment URL copied!
Natalie Dennis
March 12th, 2019 at 3:27 am
Commented on: 190308

women’s scaled 97

Comment URL copied!
Nathan Bynum
March 12th, 2019 at 1:04 am
Commented on: 190308

Scaled to:

For Time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft overhead dumbbell walk

50-lb dumbbell / 20-in. box

26:06

M / 39 / 6' / 193-lbs.

Comment URL copied!
Christopher Voght
March 11th, 2019 at 10:50 pm
Commented on: 190308

112 Rx

6:32 tie breaker

Comment URL copied!
Albert Kombe
March 11th, 2019 at 7:47 pm
Commented on: 190308

90reps Rx

Comment URL copied!
Brian Rosenbaum
March 11th, 2019 at 5:27 pm
Commented on: 190308

M/57/6’2”/179

Hybrid scale:

200 ft dumbbell overhead lunge - 35#

50 dumbbell box step-ups - 25#

50 strict handstand push-ups -25 scaled 5” HSPU, ,25 shoulder presses @25# DB in each hand

200-ft. handstand walk - 2min accumulated hold against wall.

19:15

Comment URL copied!
Grégory Savonnet
March 11th, 2019 at 8:17 am
Commented on: 190308

120 reps Rx

Comment URL copied!
Matthew Aukstikalnes
March 11th, 2019 at 12:43 am
Commented on: 190308

114, ex in 10 minutes

Comment URL copied!
Elliott Harding
March 9th, 2019 at 11:02 pm
Commented on: 190308

29:21


20 lb. Dumbell


68 single arm standing lunges. Alternating legs. Swap dumbell every 8 reps.


20 inch box step ups with dumbell.


Knees on box handstand pushups.


200 knees on box handstand side to side reach overs.


Everything broken.

Comment URL copied!
Dave DeCoste
March 9th, 2019 at 8:26 pm
Commented on: 190308

104 reps Rx

Comment URL copied!
Mike de Graauw
March 9th, 2019 at 7:35 pm
Commented on: 190308

92 reps

Got to HSPUs with 30s left


Masters 60+

M/59/6’2”/235

Comment URL copied!
Jeffrey Howard
March 9th, 2019 at 5:13 pm
Commented on: 190308

100 reps

Comment URL copied!
Dezert Sky Kiddoo
March 9th, 2019 at 3:57 pm
Commented on: 190308

91 rxd, tie break time: 8:38, performed at UNR CrossFit Affiliate.

Comment URL copied!
Hendrik Bünzen
March 9th, 2019 at 2:05 pm
Commented on: 190308

106 rx’d

Comment URL copied!
Patrick Doyle
March 9th, 2019 at 1:27 pm
Commented on: 190308

Mens Scaled 50 - 54 19.3

200 Ft lunge walk w/ 50#

50 Box Step ups 50#

31 Semi Strict HSPU

out of time @ 10 Mins..161 Reps..Brutal Wod !!

Comment URL copied!
Peter Shaw
March 9th, 2019 at 1:23 pm
Commented on: 190308

First attempt at this Rx yesterday and did not finish. I will try again tomorrow with a different mindset.


Changes to make:

- I held the dumbbell at the waist on the step-ups. I will switch to a backpack-style hold

- I broke up hspu into 5s from the start. I will Open with 2 of the biggest sets I possibly can (hoping for 10-20 each set)

- I was VERY surprised at how disconnected my arms and midline were from my body on the handstand walk. I will expect this and bear down.

Comment URL copied!
Federico Rossi Mori
March 9th, 2019 at 7:13 am
Commented on: 190308

M24/170cm/56kg

Did 17SHSPU as RX

Comment URL copied!
Deonna Lee
March 9th, 2019 at 6:45 am
Commented on: 190308

F/ 40/ 5’7”/ 169

95 reps RX, 5:20 tie break

Comment URL copied!
Deonna Lee
March 17th, 2019 at 11:12 am

Monday Redo 98 reps RX, 5:25 tie break

Comment URL copied!
Rajat Samanta
March 9th, 2019 at 6:14 am
Commented on: 190308

97 reps RX! tie breaker time = 9:13 Box step-ups completed!

Comment URL copied!
Kyle Davison
March 9th, 2019 at 5:37 am
Commented on: 190308

Rx’d, 36 minutes. Feeling it!

Comment URL copied!
Joel Vandruff
March 9th, 2019 at 5:30 am
Commented on: 190308

112

Comment URL copied!
Jacob Jones
March 9th, 2019 at 4:32 am
Commented on: 190308

Standard walking lunge and 18" step ups 50#

111 reps, 2 short of 50 step ups.

Comment URL copied!
Matt Crouse
March 9th, 2019 at 4:27 am
Commented on: 190308

Made it to HSPU, got 1

Comment URL copied!
Byron Hills
March 9th, 2019 at 4:18 am
Commented on: 190308

25:05

Comment URL copied!
Byron Hills
March 9th, 2019 at 4:18 am
Commented on: 190308

60 - static lunge w/25 lb DBs overhead

50 - 24” box step-ups w/25 lb DBs

50 - pike push-ups w/feet on 24” box

25 - push press w/35 lb DBs

Comment URL copied!
Romain Grelier
March 9th, 2019 at 2:41 am
Commented on: 190308

104 scale strict hspu

Comment URL copied!
Jesse Montagnino
March 9th, 2019 at 2:41 am
Commented on: 190308

Only had 35 lb db

Overhead lunge

24 inch step ups

30 hspu with 5 inch


D 15 lb db

Front rack lunge

20 inch

First hspu!

Comment URL copied!
Mark Yates
March 9th, 2019 at 2:06 am
Commented on: 190308

40#db overhead walking lunges 100 m alternating hands every 20 m.

50 box-step ups.

10 wall-walks (instead of HSPUs)

Bear-crawl pushups, about 20 meters.

Cooled down with a 20 minute bike ride (stationary bike). Maybe not worthy of the Open Workout, but still a good workout.

Comment URL copied!
Mark Yates
March 9th, 2019 at 2:07 am

Step-ups with the 40#db.

Comment URL copied!
Josh Blake
March 9th, 2019 at 2:00 am
Commented on: 190308

Dave Castro is a prick. He always finds those fitness holes. My overhead stability sucks. 110 reps Rx. Will do again tomorrow.

Comment URL copied!
Jake Kiddoo
March 9th, 2019 at 1:54 am
Commented on: 190308

98 rx

Comment URL copied!
Chad Fox
March 9th, 2019 at 1:12 am
Commented on: 190308

Scaled. 136 reps/points per the scorecard (made it to 46 HSPU).

Comment URL copied!
Krishna Sachanandani
March 9th, 2019 at 1:10 am
Commented on: The Strict Handstand Push-Up

Goals is to first do a strict free standing hspu then eventually 20 on p-bars in the middle of the box !

Comment URL copied!
Jesse Delander
March 9th, 2019 at 12:53 am
Commented on: 190308

26:30 RX

Comment URL copied!
Brian Louchis
March 8th, 2019 at 11:58 pm
Commented on: 190308

108 reps Rx

Comment URL copied!
Mike Andridge
March 8th, 2019 at 10:42 pm
Commented on: 190308

rx

66 reps

Comment URL copied!
Mike Andridge
March 8th, 2019 at 10:58 pm

Those box step ups were no joke for me.

Comment URL copied!
Stacey Thompkins
March 9th, 2019 at 1:10 am

Mike how did you hold DB? I held it in my hand by my side didn't read fully to see you could hold it in any position night shift ugghhh

Comment URL copied!
Mike Andridge
March 9th, 2019 at 3:21 am

On my back, then on the shoulder. I liked the shoulder better, but was too late to make up any time.

Comment URL copied!
Stacey Thompkins
March 9th, 2019 at 5:00 am

Will probably try the shoulder thanks

Comment URL copied!
Mike de Graauw
March 9th, 2019 at 7:34 pm

I hear you, Mike. When I took my first step up, my inside voice screamed ‘holy sh#t. 49 more?’ Or, could’ve have been outside voice.

Comment URL copied!
Alex Pham
March 8th, 2019 at 10:34 pm
Commented on: 190308

OVH dumbbell lunge

Dumbbell stepup


Rx'd (did not finish before 10 min cap)

Comment URL copied!
Stacey Thompkins
March 8th, 2019 at 10:34 pm
Commented on: 190308

M/44/6'2"/185#


Rx'd

I got 5 hspu's so that makes 95 reps correct

Comment URL copied!
Stacey Thompkins
March 10th, 2019 at 9:33 pm

Redo 105 reps

Comment URL copied!
Kelly Candies
March 8th, 2019 at 9:42 pm
Commented on: 190308

19.3 scaled, done. (I did overhead Lunge not the front rack Lunge )

Made it to 16 Strict Handstand Pushups in the 10min time cap. Kept going to finish the whole WOD. Total time was 16:20.

Comment URL copied!
Chris Meldrum
March 8th, 2019 at 9:06 pm
Commented on: 190308

As rx’d, got through 45/50 HSPUs. Score works out to 135 via the Open scoring.


Had hoped to get to the HS walk, but box step-ups were much more taxing than anticipated. DB lunge was good until that last 50 feet — then it got super spicy. Box step-ups were slow — kept the dumbbell on my shoulder and switched every 10 reps. Tried to keep moving but had to set the DB down a couple times on the switch. Got done with them at 6:36, but didn’t start HSPU til 6:50. Was hoping to do 5 every 20 seconds, but pace slowed after 20. Had to go down to 4’s and 3’s, and then singles after I hit 40. Tough one. I could have gotten all 50 with more time — but would have needed another 30 seconds easy. Not sure I could even get to HSPU by 6 min, so I’m disappointed, but not overly so.


46m/5'10"/183

Comment URL copied!
Alaina Sveen
March 8th, 2019 at 8:50 pm
Commented on: 190308

I thought the step ups would be easy. HAHA.


200ft lunges with rx weight(1x35lb), completed 50 step ups on 20" box with 2x25lb DB's(last 35lb DBs felt ridiculously heavy today)completed in 10 minutes.


I was so gassed i passed on attempting any sort of pushup. No Beast mode today.

Comment URL copied!
Jason Degroot
March 8th, 2019 at 8:47 pm
Commented on: 190308

90 reps scaled.

Comment URL copied!
Nicole Deaver
March 8th, 2019 at 8:42 pm
Commented on: 190308

130 Reps


If I could’ve kicked back up on the wall the last time on the 1st try could have gotten all 50 HSPU.

I did do the last 10 & try to handstand walk a few times then just did the bear crawl. (12 mins?)

Comment URL copied!
Nicole Deaver
March 8th, 2019 at 9:00 pm

35# db, HSPU to 2” mat. 😑

I will also say the box step ups are way easier with only 1 dumbbell! 🤣

Comment URL copied!
Claire Fiddian-Green
March 9th, 2019 at 3:06 am

Nice job, Nicole!

Comment URL copied!
Steve Pasche
March 8th, 2019 at 8:27 pm
Commented on: 190308

105 reps scaled.

Comment URL copied!
Jordan Eisler
March 8th, 2019 at 8:24 pm
Commented on: 190308

200-ft DB lung (DB in front rack position)

50 DB Box Step-Ups

23 Pike Push Ups


10:00, 15lb DB and 16" Box

Comment URL copied!
D Schultz
March 8th, 2019 at 8:00 pm
Commented on: 190308

Rx’d 94 reps at 10min cap

Whole workout took 34:18

That was killer, but felt so good.

Comment URL copied!
Cy Azizi
March 8th, 2019 at 7:49 pm
Commented on: 190308

54

Comment URL copied!
Coastie Nick
March 8th, 2019 at 7:44 pm
Commented on: 190308

Rx’d

90 reps at 10 min time cap. Finished all reps in 36:16.

Comment URL copied!
Tom Perry
March 8th, 2019 at 7:12 pm
Commented on: 190308

57 / 167


Masters Men 55-59 Scaled (200' front rack lunge, 20" box, dumbbell presses, bear crawl -- 20#)


8:13

Comment URL copied!
Shane Azizi
March 8th, 2019 at 7:00 pm
Commented on: 190308

43:17 Rx

Comment URL copied!
Eric Love
March 8th, 2019 at 6:43 pm
Commented on: 190308

110rx


Gotta keep working on hspus

Comment URL copied!
Jacob Cram
March 8th, 2019 at 6:26 pm
Commented on: 190308

24:54 everything Rx except the handstand walk. I did a handstand march supported against the wall for 200 "steps"

Comment URL copied!
Viktor Wachtler
March 8th, 2019 at 6:10 pm
Commented on: 190308

Scaled to 20kg DB (no 22.5kg is present)

300feet front rack carry

50 dumbell box step-ups

50 strict elevated HSPU

until time cap. 160 reps

Comment URL copied!
John Clarke
March 8th, 2019 at 5:51 pm
Commented on: 190308

60 lunge steps

50 dumbbell box step-ups

50 HSPU

bear crawl.


Stopped out at 133 reps.

Comment URL copied!
Steve Day
March 8th, 2019 at 5:13 pm
Commented on: 190308

105 reps

Scaled HSPU to 5" elevation

Went ahead and finished the workout in 17:54 and scaled to 200' Bear Crawl.

Comment URL copied!
Tripp Starling
March 8th, 2019 at 4:36 pm
Commented on: 190308

All those handstand holds make a lot of sense now!


92 reps rx at Iron Tide Crossfit

Comment URL copied!
Randy Long
March 8th, 2019 at 3:29 pm
Commented on: 190308

All movement standards as Rx’d but scaled as follows:


200-ft. 40lb dumbbell overhead lunge

50 40lb dumbbell box step-ups

40 strict handstand push-ups

200-ft. Bear crawl


Box step ups were slow especially when I switched the weight to my left arm. HSPU also a little slow but was taking longer breaks so I could maintain good form. Bear crawl was too easy.


16:58

Comment URL copied!
Fl oR
March 8th, 2019 at 2:51 pm
Commented on: 190308

Might do this another day. Today was grinder's day.

In an alternating fashion:

- 500m/750m/1.000m/750m/500m row

- pistols: 36/27/18/27/18

》500m row, 36 pistols, 750m row, 27 pistols etc

》22min 5sec

Comment URL copied!
Michael Arko
March 8th, 2019 at 2:28 pm
Commented on: 190308

Scaled this WAY down to basically complete all reps:


60 overhead dumbell unges, 2x28lbs DBs

50 box step-ups, 20" box, 2x28lbs DBs

50 pike push-ups

20 wall climbs


23:52


Hey, I'm not even 5'7" or 150lbs... And I'm 50...

Comment URL copied!
Michael Arko
March 8th, 2019 at 4:14 pm

Oh crap, I did this wrong. I used 2 dumbbells. I would not have been able to do 50lbs anyway, but I probably could have done about 35-40lbs holding just 1 DB. Well, I'm not doing the Open, just having fun.

Comment URL copied!
Shawn Hakimi
March 8th, 2019 at 1:44 pm
Commented on: 190308

damn, the space allotted for shspu is going to invite a ton of bro reps. super wide stance, i guess that's OK.

Comment URL copied!
Andrew Molyneux
March 8th, 2019 at 1:37 pm
Commented on: 190308

Are there any concessions in the open that allow an athlete (ha, still laugh when I call myself that) the option to do a different or modified exercise? I physically can't do lunges because of osteoarthritis in both my big toes. Or do I just have to miss this one?

Comment URL copied!
Charles Bergman
March 8th, 2019 at 1:16 pm
Commented on: Dietary Fructose in Nonalcoholic Fatty Liver Disease

Hey HQ- you note "subsequent evidence, to be presented elsewhere on CrossFit.com..."


Does that mean the articles are coming, but have not been released yet? Or do you already have them posted and I just can't find them?


This is certainly an interesting review, but it's far from a smoking gun. I'm looking forward to reading the rest of the evidence- it's no stretch to see the correlation, but I love the deep dives you all have been doing!

Comment URL copied!
Clarke Read
March 15th, 2019 at 6:28 pm

Hey Charles,

You nailed it, and I think you're seeing some of that already. We're going to be running quite a few articles on fatty liver disease in the remainder of March into April (and likely beyond that), and I think you'll see why...it's a very important issue and one where diet and lifestyle likely plays a major role.


We're going to be bringing information from a variety of sources, ranging from mechanistic / metabolic information to some epidemiology, some editorial and opinion and some info about the broader statistics of the disease and their implications. Hopefully as it all comes together it'll paint a more comprehensive picture of what this condition is, why it matters, and what we may be able to do - individually and collectively - to reverse its course.


Thanks for following along!

Comment URL copied!
Charles Bergman
March 16th, 2019 at 2:20 am

Absolutely man! I saw yesterday's and today's articles and smiled! Awesome background research. I was doing NAFLD transplant research and decided to walk away to start an affiliate for this very reason. Working to prevent or reverse NAFLD is far more beneficially than trying to find ways to transplant a fatty liver.

Comment URL copied!
Clarke Read
March 17th, 2019 at 12:14 am

That's fantastic! And I think it's entirely aligned with where Crossfit is coming from in 2019. There is and always will be an enormous role for traditional medicine in health and well-being. At the same time, the tools favored by the Crossfit ecosystem - diet, exercise and a sense of community - can play a major part and for some conditions may even serve as treatments in themselves. These articles are in large part to illustrate how these factors can affect health, for good or ill, and so to empower community leaders like yourself to have a positive impact while bringing attention to these problems and potential solutions more broadly. (Other programs like the DDC and MDL1 build on this further)


It sounds like you’re way ahead of us on that front, and that’s amazing to hear. You’re a great example of the kind of positive impact the Crossfit community can have on our communities. Thank you.

Comment URL copied!
Adam Daniels
March 8th, 2019 at 12:44 pm
Commented on: 190308

I read the standards and they don't say anything about what you free arm can be doing while you do the overhead lunges. I want to use the free arm to brace my raised arm against my head (in a L brace) to relieve some pressure off my shoulder. Can I do this?

Comment URL copied!
Chris Sinagoga
March 8th, 2019 at 1:16 pm

Adam, always assume you should do it the "right way." If you have to ask, then it probably isn't the right way.


I used to kip my regular push-ups for a bit because the site never said I couldn't. Aside from looking like an idiot, I realized it wasn't helping me get what I wanted out of the movement.

Comment URL copied!
Matt Luchenbill
March 8th, 2019 at 12:15 pm
Commented on: 190308

Is this with a dumbbell in each hand or just one dumbbell and alternate hands?

Comment URL copied!
Adam Daniels
March 8th, 2019 at 12:44 pm

one dumbell

Comment URL copied!
Claire Fiddian-Green
March 8th, 2019 at 12:08 pm
Commented on: 190308

90 reps Rx then several unsuccessful HSPU attempts, completed at my local affiliate. Despite progress made with HS holds since the CF mainsite programming changes this year, clearly I still have lots of work to do. Glass half full view: I’ve got more goals to strive for!

Comment URL copied!
marcus mcclain
March 8th, 2019 at 7:46 am
Commented on: 190308

95 reps as Rx'd. The OH walking lunges followed by Step ups, BRUTAL! Go hard and have some fun with this one, its only a workout.

Comment URL copied!
Shunyu Chen
March 8th, 2019 at 7:03 am
Commented on: 190308

How do I do if I can’t handstand walk

Comment URL copied!
Steven Thunander
March 8th, 2019 at 3:49 am
Commented on: 190308

Globo Scale... So, I have warned you that something like this would come. Today is the day to go to your local affiliate and do this wod. Check out map.crossfit.com for your nearest affiliate, and reach out to them to see if you can drop in to do this workout either today or sometime this weekend. For those of you who have to do this one in a globo or garage gym, you can still do it with any number of 5 foot segments, up to 25 feet (even though this will be inefficient). For filming, set your camera up in a way that sees the area you are lunging, the box, and your hspu area. You will need measuring tape as well. For filming and workout standards, visit games.crossfit.com


For those of you who are on a cruise ship, at the bottom of the world, deployed or for some other reason can't do the open wod as prescribed, subbing dumbbell strict press for the HSPU, and bench stepups with the dumbbell is OK. Just remember that this will not yield an official score.

Comment URL copied!
jisoo jeong
March 8th, 2019 at 2:55 am
Commented on: 190308

Is there a bridge width regulation?

Comment URL copied!
Chris Sinagoga
March 8th, 2019 at 2:40 am
Commented on: 190308

Champions Club Scaling Notes:


STIMULUS:

Again, these are assuming you're not doing as part of the Open, but as a regular workout during the week. The name of the game is going to be stability practice: arches/feet in the first two things, and shoulders in... well... all of it. I would call this Just a Workout workout and use the opportunity to work on these positions. The most overlooked one will be step-ups because they're very pass/fail based. Did you get up there or not? But this is a really good chance to practice one-leg squatting mechanics: keep a vertical shin and arches in place.


GROUP:

Dumbbells and kettlebells are interchangeable, and handstand push-ups can be anything that involves pushing. I would not even mind doing a long handstand hold as a sub... actually that's what I'll probably do. Accumulate 2 minutes or so. You can also interchange the step-ups and lunges if need be, and sub overhead dumbbell walk for handstand walk if you don't want to spend any more time upside down. Stationary lunges are cool too, about 50 lunges should do the trick.


KEY MATCHUP: your desire to do fast vs. doing what's right on the step ups.


WARMUP:

Pistol - one-leg practice

Jump rope - always

Kip - prep overhead position

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL: 4. I am much less afraid of muscular fatiguing workouts than lung fatiguing workouts.


GENERAL EMASCULATING LEVEL: 8. Nothing like kneeling by the wall basking in the shame of your lack of shoulder strength.

Comment URL copied!
Michael LaGalbo
March 8th, 2019 at 1:40 am
Commented on: 190308

I can’t even handstand walk haha

Comment URL copied!