In Workout of the Day


Foundational Strength #1 (No Measure)

3 Rounds (NFT):

6 Strict pull-ups

8 Push-ups

10 Candle stick squats (https://www.youtube.com/watch?v=-WpjbDONViU)

*Progress the difficulty of the movements each round if you were able to go unbroken (Ex. weighted pull-ups, move hands down on push-ups/ring push-ups, etc.)

(No Measure)

5 minute spotting skill workshop:

Spotting the handstand hold under the shoulder

*2 spotters at a time. 2×10 second spots per person. Athletes who are most comfortable being upside should pair with first time spotters.

Metcon (No Measure)


Accumulate 90 seconds in the top of the handstand against the wall OR with progression https://www.youtube.com/watch?v=Dd09gcXCXc8

*2-3 per group and spot each other under shoulder if needed.


Max handstand hold against wall x 2

*60 second rest between attempts. Only your heels should be touching the wall.

Metcon (Weight)

EMOM x 20 minutes:


2 Hang cleans with 5 second hold in the bottom position of each rep.

*Add 5-10 pounds to load used on 03/12/2015.


5 Strict HSPU at hardest deficit/progression used on 03/03/2015

*Record weight used for hang squat cleans.

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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