Set up stations - movement prep - wall walk, kip swings, lightweight DB snatch
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Strict Pull-Ups
Minute 2 – Strict Handstand Push-Ups - scaled this to Strict HSPU to 2 abmats
Minute 3 – Single-Arm Alternating Dumbbell Snatches (70/50 lbs) - 50#
Minute 4 – Ring or Stationary Dips - Ring Dips
Minute 5 – 40 seconds of Front-Leaning Rest
Minute 6 – Rest
This was a really good workout and forced me to work on some movements I have been neglecting. My rep count was not as high as I would have liked, but I was able to move steadily through this workout. Setting it up with rings on the pull-up bar worked well. I was going in and out of the house for the HSPU. Otherwise everything was spaced out well.
Pull-up - 5/4/4/4
Strict HSPU - 2 abmat - 4/3/2/1
SA DB Snatch - 6/6/6/6
Ring Dips - 4/4/4/4
40 sec Front-Leaning rest - shifted around a bit, but held 40 seconds everytime.
I was really pleased with using 2 abmat strict HSPU in a workout.
Programming was from Crossfit Golden for 9.14.20