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Brennan Fjord.  Otherwise known as Santa’s Little Helper.




The crew at Ute CrossFit has become somewhat of an extended family to me.  I have been working with Coach Mike since after regionals and have been hanging with that crew whenever I go home to visit family.  Brennan is a beast and I am excited to see what he does this season.






Some of today’s workout is one I got from them and did at NorCal today.  The rest of it is some skill work I worked in this week.


Vivendi Lab. Week 8. Sunday.


10 Min EMOM

1 Min Max Static Handstand Hold (freestanding if possible)

1 Min Max Distance Handstand Walk



From BrUte…


30 Power Cleans 155/105

30 Box Jumps 30/24

30 Handstand Push Ups

20 Power Cleans 155/105

20 Box Jumps 30/24

20 Handstand Push Ups

10 Power Cleans 155/105

10 Box Jumps 30/24

10 Handstand Push Ups



Miranda 12:05


4 Max Effort Sets

Strict Muscle Up Plus Extra Dip

Get as many unbroken reps as possible





Even if you SUCK at holding a static handstand, use that minute to practice.  If you aren’t able to walk on your hands yet, for that minute go to the wall and do shoulder taps.


Scale the power clean to a weight that you could do the 30s in 3-4 sets if you WANTED to.  I am not saying that’s the best way to do it.  I actually did 10 sets of 3 and was the first one done with that first set….Jen just owns handstand push ups like it’s her job.  

Use a higher box than you are used to.  Even if that means just adding a 15lb plate to the 20″ to make it a little higher.

For your handstand push ups, use the pike if you need to.  You know how I feel about the damn abmats.  On other workouts, with less reps, I will give other options to get you up on the wall.


For the muscle ups, get it done!  Even if you can only get one each time that’s ok.  If you are only getting one or 2 each time OR if you don’t have muscle ups, do a few sets to failure with this scale.


Click Here to Download: erico

Click Here to View on IG: Muscle Up Scale


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