Wednesday July 22nd

If handstands or being upside-down are not your thing, that's OK. DON'T SKIP! We will do barbell presses/hold or dumbbell presses/holds

1:30 Cardio Choice
2 x
5/5 Dumbbell Windmill
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
PART B
SPECIFIC PREP
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
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Handstand Skill Medley- If you are not going upside down do double dumbbell strict press, 5 sets of 5 every 2 minutes, with a 2 second lockout at the top.

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Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box

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Some possible progressions.
Box pike hold
a few wall walks every 2:00 for 10 minutes
Wall walk to trying to balance with feet off the wall
wall walk to balance to try taking steps away from the wall
*if you are getting steps progress to
goal of 5 foot of handstand walking to start, then 10, and on and on. a few attempts every 2 minutes

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If you have handstand walks
Every 2 minutes walk 20 to 30 feet, add a turn around if you have it


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If you are highly skilled. walk around cones and back, not in a straight line.
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This is time to have fun with different skills and work into different progressions on the day. For some athletes it is just a win to kick up against the wall and hold balance there. For others with high-level skills, this is the time to play with complexity. We are sticking to the heart of the CrossFit Games where odd skills come up and athletes have to learn on the fly. This is also at the very fabric of CrossFit itself where "Learn New Skills" is at the heart of coaching, athleticism, and keeping us young at heart. Coach the room with energy, meet every athlete at their level, and celebrate every progression no matter how small.
Modifications:
Level 1: Kick up to wall and hold, wall-facing handstand hold, or box pike hold; the goal is time invested in inversion and shoulder loading, not the specific skill variation.
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"Echo Press"
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 50/35lb (22.5/15kg)
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LEVEL 2
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)

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LEVEL 1
12/9 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 30/20lb (14/9kg)

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MASTERS 55+
13/10 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Dumbbells: 35/25lb (15/12kg)
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OBJECTIVES, STIMULUS & STRATEGY
GOALS
10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
STIMULUS
Anaerobic / Horizontal Pressing Stamina
RPE
8.5/10
PRIMARY OBJECTIVE
Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
SECONDARY OBJECTIVE
Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
Workout Strategy
Five sets with equal work and rest means you have exactly 1:30 to recover between sets, and that is enough if you are smart about the bike. The Echo Bike is the gateway to the bench; hit your calorie target at a hard, controlled sprint effort and move immediately. There is no standing around between movements. The faster you get from the seat to the bench, the more pressing reps you have to work with. A good split is roughly 40-50 seconds on the bike, leaving 40-50 seconds for pressing. Load selection is everything here: choose a dumbbell weight that allows smooth, consistent reps for 12 or more in that window, not a weight you grind for six. As the sets stack up, the bike will feel harder and the arms will feel heavier. That is the point. The rest period is there to let you reset, breathe, and come back at the same output. Do not chase more reps in set one; chase the same reps in set five.
Movement Modifications
Echo Bike: Reduce calorie target / Any assault bike or air bike / Ski Erg at equivalent calories / Row at equivalent calories
Dumbbell Bench Press: Reduce load / Barbell Bench Press at equivalent load / Dumbbell Floor Press / Push-Up variation with hands elevated

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