For time:
1,000-meter run
30 handstand push-ups
1,000-meter row
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Stimulus and Strategy:
Today’s workout is a classic chipper-style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately. The row following the handstand push-ups should be an “all-out” effort to get this workout across the finish line. Work hard and have fun today!
Scaling:
Reduce the distance of both the run and the row, and the volume of the handstand push-ups.
To reduce the complexity of the handstand push-ups, first begin by cutting the number of reps. Use this option if you have handstand push-ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push-ups, consider pike push-ups or dumbbell push presses.
In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.
**Intermediate option:*
Same as Rx’d.
Beginner option:
For time:
400-meter run
30 dumbbell push presses
500-meter row
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
If you are kipping your handstand push-ups today, focus on keeping your hips on the wall while you bring your knees toward your chest. If you want to keep your reps quick, don’t bring your knees down too far. If you need more momentum from your legs, bring your knees down further.
Resources:
Running | Position Drill
The Kipping Handstand Push-Up
Rowing
The Dumbbell Push Press
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