Team Series 2019 4

D12 CrossFit Team Series 2019

Workout 4


2 Rounds for time

Row x 100 Cal

Handstand Push Up x 30




2 Rounds for time

Row x 90 Cal

Hand Release Push Up x 30



The monitor on the rower must be set to zero calories at the beginning of each round.

Each Athlete may only row a maximum of 25 calories before swapping.

The current rower must reset the monitor to zero before unstrapping and swapping.

The athlete must stay seated on the rower until the monitor reads 100/90 calories.



Handstand Push up

Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms

At the bottom, the athlete’s head makes contact with the ground.

If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates.

The feet do not need to remain in contact with the wall for the entire movement but must touch above the wall at the beginning and end of each rep.

Kipping is allowed.

Each athlete may only perform a maximum of 5 HSPU before swapping.

Both athletes must share the same HSPU space.


Hand Release Push Up

A straight body position must be maintained throughout the push-up.

No snaking, sagging or pushing up from the knees is allowed.

The elbows must be locked out at the top with the feet no wider than shoulder width.

At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.

Each athlete may only perform a maximum of 5 HRPU before swapping.

Both athletes must share the same HRPU space.



Do whichever version of the workout you feel is best appropriate for your team but you must record your workout and submit a link with your score.

Enter your score here including the link to your video.  Scoring closes at 18:00 on Sunday 5th January 2020.


Video Submission Standards

Both athletes must be clearly visible in the video

A timer must be visible in the video – Wod Proof app is preferred

Shoot the video so all exercises can be seen clearly meeting the movement standards

Videos must be uncut and unedited to accurately display the performance


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