12 Wreck Bag Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups
In this 5 round triplet, athletes will use a Wreck Bag or other odd object of some kind. The prescribed lunge is a back rack lunge with the Wreck Bag. However, where the object is held will depend on the object being used. Some popular replacements will be sandbags, medicine balls, d-balls, or strongman bags. Besides sandbags, these will all likely be held in the front rack or bear hug positions. If unequipped with any of these objects, complete lunges with kettlebells, dumbbells, or a barbell. The weight on the Wreck Bag should be something that athletes will complete all rounds unbroken at 6 reps per leg. Looking to chose a power clean weight that athletes could cycle for 21+ reps when fresh. To complete the strict handstand push-ups at the prescribed number, we recommend athletes have at least 12 reps unbroken when fresh. Adjust the number or variation as needed.
While strict handstand push-ups are less risky than kipping, we still consider both “sport specific movements”. Athletes whose goals have nothing to do with the sport of CrossFit can get a similar benefit with less risk by completing dumbbell strict presses at a challenging weight. For athletes with goals within the sport who don’t quite have strict handstand push-ups yet, handstand push-ups with feet on a box or a bench will give them the same movement pattern with a smaller percentage of bodyweight being used.