”Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
GENERAL
· Goal today is to move a moderately heavy weight and move well through strict upper body movements
POWER CLEANS
· One weight on the barbell for both movements, likely decided by the power clean
· Choose a weight you could cycle for 9+ unbroken when fresh
· Likely going singles during the workout
STRICT HANDSTAND PUSH-UPS
· Should be able to complete within 1-2 sets when fresh
· Should be able to string together sets within workout, not singles
· Athletes who don’t wish to compete in CrossFit can complete dumbbell strict presses
· Competitive athletes can reduce reps or complete with feet on box as subs
FRONT SQUATS
· Looking to complete these in no more than 2 sets within the workout
· Barbell comes from the floor
STRICT PULL-UPS
· Should be able to complete within 1-2 sets when fresh
· Should be able to string together sets within workout, not singles
· Reducing reps, banded pull-ups, or ring rows are all good subs
THE WHY
The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.