Saturday – June 30, 2018 – 180630
Context:  Competition – Go for the highest level of scaling possible for as many rounds as possible.
Dynamic Warm Up Option: Coach’s Choice (list of fun warm up games here)
Mobility/Activation/Prehab: Shoulder
Skill Practice Warm Up: Spend 8 minutes working on barbell/yoke carries (front, back or overhead). Walk out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
Strength: none
Super Set: none
Metabolic Conditioning: “Moore“ (Hero Workout)
20 minute AMRAP (as many rounds as possible)
1 Rope Climb, 15 ft (Health: 3 rope lay downs)
400M Run
Max rep Handstand push-up (stop when things get sketchy)
Post number of handstand push-ups completed for each round to comments.
*Women’s “Performance” weights and reps (Rx)
TEAM VERSION: Each person does 1 rope climb, run together, each partner does one set of HSPU (while the other waits)
Scaling Guide: 5 – 8 rounds. About 3.5 minutes per round.
Compare to: BTWB – Moore (CrossFit Hero Workout)
Coaching Tips: Come out hard on the first round or two but settle into a slower pace early on. Try to do the first few rounds of rope climbs with your ‘left’ foot (not your usual one) and save your usual leg for the later rounds when you get tired. Run so that you can come right in and do a rope climb without resting. For this workout, perform one set of kipping handstand push-ups per round.  When you take a break or come off the wall, that ends the set. Log total rounds but make note of total HSPU in the notes section.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Rope Climb p. 461, Run p. 269, HSPU p. 500