Andre Houdet’s Workout of the Week
Today’s workout is programmed by Andre Houdet. The Dane is a four-time Games athlete and the current captain of team No Short Cuts CrossFit. Houdet and his team won the Team division in the Europe Semifinal in 2023, beating CrossFit Oslo Navy Blue by 12 points.
2 rounds of:
- 50-Foot Double KB Front Rack Walking Lunges
- 8 Ring Muscle Ups
2 rounds of:
- 50-foot Handstand Walk
- 8 Double KB Hang Clean and Jerk
- Load: 2×53/35 pounds | 24/16kg
Scaling Options: The workout can be adjusted by using lighter KBs, lessening the ring muscle up volume, or subsisting bar muscle ups, pull-ups, or a combination pull-ups and ring dips. Athletes unable to handstand walk can substitute four wall walks per round.
Advice from Andre: “Find one cue that you can focus on during each movement. This will help you get in the zone for the workout and move the focus away from how hard it is to how you should execute each exercise. Test one round of each segment at the speed you want to go at in the workout in order for you to get an idea of how many rounds you will be able to accumulate. With that in mind you can make approximate target splits and get an idea of the total volume you will be accumulating. This information should allow you to navigate the workout better and in the end give you a better result.”
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