WOD 7/7/2010

Great job CF Kids & Instructors on the PT Test!

Mr. Matt Shay - the first to take my July Short Metcon Challenge. Anyone else up for it...?

Handstand Hold for max time

then...

8 rounds
6-12 Deads (x-0-x-0)
Sprint 40 yards
2 minute rest between rounds

Max handstand hold is self-explanatory. If anyone wants a second attempt no problem. Then the 8 rounds... 6-12 is a range of reps. We want you to load up the bar with a weight that's heavy enough such that you can do between 6 & 12 reps at a non-stop tempo. "X" means as fast as you can up and down with no pause at the bottom or top. I mean none. And no pause at the top either. 0. As soon as there is any slowing down in your deads you are dropping the bar and sprinting 40 yards all out.

A normal progression here might be 11 reps on the first round, 10 reps on the 2nd round, 8 reps on the 3rd, 4th and 5th rounds, 7 reps on the 6th round and 6 reps on the last two rounds. For example. If you are hitting twelve for more than 1 round you need more weight. If you barely get 6 reps at the non-stop tempo on the first round you are too heavy.

The goal, again, is intensity. You need to do the heaviest weight you can do with the utmost intensity. When you feel the tempo falling off during the 6-12 reps you cut the bar loose and sprint as hard as you can. We want you to recognize when your tempo is dropping and the intensity is falling off. It's important that you develop this kind of sensitivity...

On Ramp
Tabata Jump Rope