Keith Anthony Ramos

Hometown:
Unknown
Gym:
CrossFit Pintados
Gender:
Male
Age:
38
Height:
--
Weight:
--

April 30, 2015

Performed at: CrossFit Pintados
Workout Name: Winter Palace
Description: 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).
Results: 80 reps
Workout scaled
Modifications at: db strict press (25lbs)

1 similar workout

Date Name WorkoutDescription Results
04/30/2015 Winter Palace 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).		 80 reps
Workout Scaled