Event #3: Burpees, Thrusters, Handstand Pushups
January 27, 2010
WOD #3 Men and Women
For Time (MEN)
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50 Burpees
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25 Thrusters (111#)
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25 10 Handstand Pushups
For Time (WOMEN)
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50 Burpees
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25 Thrusters (77#)
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15 5 Handstand Pushups (over 15kg plate)
Rules:
Burpees
- Hips, Chin and Chest Must Touch The Ground While the Hands Come Slightly Off The Ground
- At top, hands must touch behind head. Hips and knees must be fully open and there must be a visible jump off the ground.
Thrusters
- At bottom, hip crease must be below the knee with the bar in a racked position and the body in a front squat position.
- At top, bar is fully over head with ears clearly visible in front of arms. Shoulders, hips and knees must be fully open.
Hand Stand Pushups
- Legs must stay within shoulder width apart at top (otherwise range of motion will be changed by the angle of the hip off the wall).
- Top of head must clearly touch ground.
- If an athlete pushes off the wall as he/she finishes the top of the handstand pushup, it will not count.
Video demos after the break…
Burpee Demo
Thruster Demo
Handstand Pushup Demo
What is the cut off time for this event??? And what if only a couple of girls can do a handstand push up? Do only those few girls go on? If I get one handstand push up, and that is it, but I have good numbers for the other 2 events, is there any possibity of going on to the finals, or is that scaling and I am automatically out? 10 of our girls are coming and only 2 can do a handstand pushup. Can you let us know what will happen, Thanks!!!
The cutoff for this event is 10 minutes. If you can’t do the HSPU (which are already less ROM), then you can’t make the final event. Scaling will be pushups or abmats on plates for athletes who chose to scale.
Crap guys, this is the single exercise I struggle with the most! Gotta love a challenge!! Does not say anything about kipping, will that be allowed?
What are you kipping on?
Josh — not a stalker but I clicked on your link to your blog and saw the post about CF Works in Tucson (where I was for 4 weeks but left just before you got there). Isn’t that a fabulous space?! And all the trainers are great, and I met Lance briefly — he is hilarious. If you got through that 8 round WOD I think you’ll be *just* fine Saturday.
Josh, I don’t want to encourage power transfer through the head. Let me get back to you with a better definition on what qualifies illegal HSPU moves. We always do them strict in our box.
Sounds good Kyle, thanks. Your response to Kim I think answers it all perfectly. If we can’t do it, we can’t do it. There is no arguing that! So excited for Saturday, thanks!
I assume he means kipping on the HSPU. Shoulders are gonna be smoked after the burpees and thrusters…
push/extend, push/extend, push/extend… indeed.
@ Curious George – I have been working on different progressions to get the HSPU and kipping has been helping out. It’s where you bring your head to the floor, bring your knees in towards your chest and kick you legs to the ceiling as you push up. I don’t see this being allowed, but thought I’d ask…
check out this video, I did them this this WOD:
http://www.youtube.com/joshcourage#p/u/23/A825iXsotW8
@ Elizabeth – yeah, that placed rocked! Lance has been a great friend, awesome guy. Still, HSPU’s are the weak link,. No worries though, excited for the challenge!
Will you be posting a video of the burpee standard? I just want to see the “hands off the ground” done well.
Thanks! Can’t wait for Saturday!
Thanks for all the videos, Kyle. That clears things up.