Workout 8677

Created: March 29, 2025

Description:

For time:
2,400-meter run
50 hand release push ups
2,400-meter run
Stimulus and Strategy:
Today’s workout is an endurance and stamina effort with a bit of a “speed bump.” Push the pace on the first run, knowing you are going to get to “rest” during the hand release push ups. Expect your reps to slow down, but push your threshold on the hand release push ups (pun intended). When you get into the second run, give it everything you have left. If you are attempting this workout as prescribed, your goal is to finish in 45 minutes or less, while keeping the push ups to 6 minutes or less.
To reduce the complexity of the hand release push ups, perform the reps from the knees or with your hands elevated on a 30-inch box (do not release your hands).
In case of an injury or limitation, consider substituting a 5,500/7,500-meter Echo bike or a 2,400/3,000-meter row in place of the run. For the hand release push ups, consider dumbbell floor presses or bench presses.
Intermediate option:
For time:
2,400-meter run
35 hand release push ups
2,400-meter run
Beginner option:
For time:
1,000-meter run
35 hand release push ups from the knees
1,000-meter run
Coaching cues:
If you need a break during the hand release push ups, lie flat on your chest with your arms extended out to the sides or come to your knees with your chest off the ground. These are both ways to relax your arms, giving them the best opportunity to recover quickly.
Resources:
Warm-Up With Chris Hinshaw
Hand-Release Push-Up
A Fresh Take on the Lowly Push-Up
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the distance of each run, or the volume of hand release push ups.

Number of Times Completed: 0