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18
Feb

TUESDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Power Clean (3 X 5)

Metcon

Top Heavy (AMRAP – Rounds and Reps)

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups
Choose a weight on the barbell you could cycle for 9+ unbroken when fresh. Likely doing singles during the workout

Scale for Strict HSPU:

Reduce reps

HSPU with feet on box

DB Strict Press

Scale for Strict PU:

Reduce reps

Banded PU

Ring rows

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.

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