“Crop Top"
5 Rounds:
21 Wallballs (20/14)
200' Farmers Carry (53's/35's)
9 Strict Handstand Push-ups
GENERAL
· Strict handstand push-ups for those with competitive goals
· Dumbbell strict presses for those with goals outside the gym
LOADING/STIMULUS
· Looking to complete wallballs and pressing movement in 1-3 sets per round
· Ideally completing the farmers carry with 1 break maximum
LOGISTICS
· For those doing dumbbell strict presses, also use dumbbells for the farmers carry to minimize equipment needed
· Farmers carry is 200 feet, not meters
THE WHY
Similar to Tuesday, we have another “sport specific movement” with the strict handstand push-up. For most athletes, the dumbbell strict press will be a great substitution, as it uses the same muscle groups with less risk. For athletes with goals of competing, but who don’t quite have strict handstand push-ups yet, we want to get them into a variation that gives them appropriate volume and loading. We can always reduce the number of reps to something like 6 or 3. Another option would be to complete handstand push-ups with the feet on a box or from a bear crawl position. This gets them more upside down, but uses a smaller percentage of their bodyweight. This is essentially the ring row of the handstand push-up. Knowing why athletes come to the gym and their goals will help us better understand what movement (handstand push-up, handstand push-up variation, or dumbbell strict press) is right for them.