CrossFit Unknown’s Christmas Party will be Monday 12/17 @ 5 pm! Mark it on your calendars!
Today you see a couple movements we don’t do a lot here. Now mostly that is my fault. At time I go in spurts where I don’t do some movements. But we will make sure to fix that!
The handstand pushups isn’t clear on deficit, you get to pick your own option. Understand something though. We want a difficult option. You have to think this is a 20 minute workout, and you’re only doing 3 movements. We want a hard option on the handstand pushup. Challenge yourself here. If you can only do 1-2 reps in a row, PERFECT! I’d say we picked a good option. It should be hard and it should slow you down. So those of you that can do RX handstand pushups shouldn’t have a problem adding a deficit.
Now, originally, the workout called for toes through rings. Since we only have 3 rings people can hang from we decided to throw that out and add in another movement that we tend to not do much, which is the knees to elbows. Now understand something. Just like with a chest to bar pullup where you chest actually touches the bar. For a knees to elbow to count, your knees must actually touch your elbows. Not your triceps or your armpits or chest, but your actually elbow where it is pointy 😉 mind blowing I know! But if you plan on going RX we want to see that happen!
The last movement in this workout is the medicine ball clean. Now this is probably foreign to a lot of you. The reason it sometimes gets overlooked is because people tend to cheat the range of motion so it’s not as difficult. For example people do hit full extension before getting underneath the clean, or they don’t stand up all the way before returning the ball to the ground, or they pull early and curl the ball up, etc. Understand this is a movement that is used to slowly introduce the barbell clean. So we want to see the same things here as we would for a barbell. Don’t over-complicate it! Focus on moving well and you will do just fine! The video below should help you out!
5 Parallete HSPU
10 Knees to Elbows
15 Medball Cleans 20/14
*Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.