Daily Archives: 14 april, 2020

Onsdag 200415

EGO CrossFit – WOD

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Gymnastics

Handstand Push-Up Progressions

A1.

EMOM, for 4 min (2 sets) of:
Interval 1 – Wall Slide x 8 reps @2020
Interval 2 – Reverse Snow Angel x 20 reps @1010

A2.

Level 1
EMOM, for 6 min (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 8-10 reps
Interval 2 – Kick to Handstand on Wall x 40 sec

Level 2
EMOM, for 6 min (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.

A3.

EMOM, for 4 min (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down slow and controlled.

Metcon

B: 200415 (Time)

10-9-8-7-6-5-4-3-2-1 reps for time of:

Alternating DB Snatches (reps per arm)

Squat Tuck jumps

Handstand Pushups (or DB Z-presses)