CrossFit Republic – CrossFit
Bring a Friend Free Saturday – 25 Minutes (Time)
For time:
800 Meter Run
150′ Handstand Walk (Cone 30′ Apart)
30 Russian Kettlebell Swings (70/53)
400 Meter Run
30 Strict Handstand Push Ups
30 Russian Kettlebell Swings (70/53)
200 Meter Run
30 Hand Release Push Ups
30 Russian Kettlebell Swings (70/53)
INTENDED STIMULUS
14:00-22:00.
Expect this effort to challenge upper-body stamina in a fatigued state.
Complete the 800 meter run in 5:30 or faster.
Moderate to heavy kettlebell; 2 sets or less.
Handstand walk, strict handstand push-ups, and hand-release push-ups each in 3:00 or less.
Step 1:
400 Meter Run
300′ Double Dumbbell Overhead Walk or 150′ Bear Crawl
20 Russian Kettlebell Swings (20s/15s)
200 Meter Run
20 Double Dumbbell Strict Shoulder Press (20s/15s)
20 Russian Kettlebell Swings
200 Meter Run
20 Hand Release Push Ups from Knees
20 Russian Kettlebell Swings
Step 2:
800 Meter Run
300′ Double Dumbbell Overhead Walk or 150′ Bear Crawl or 10 Wall Walks
30 Russian Kettlebell Swings (35/20)
400 Meter Run
30 Double Dumbbell Strict Shoulder Press (35s/20s)
30 Russian Kettlebell Swings (35/20)
200 Meter Run
30 Hand Release Push Ups from Knees or Feet
30 Russian Kettlebell Swings (35/20)
Step 3:
800 Meter Run
30 Shoulder Taps in Handstand Against Wall (Facing or Not) or 15 Wall Walks
30 Russian Kettlebell Swings (53/35)
400 Meter Run
30 Strict Handstand Push Ups with Abmat Support or Strict Pike Push Ups
30 Russian Kettlebell Swings (53/35)
200 Meter Run
30 Hand Release Push Ups
30 Russian Kettlebell Swings (53/35)