EGO CrossFit – WOD
Gymnastics
Toes-To-Bar Progressions –
A1. For 2 min, practice:
Target Reach Swing (singles; drop between reps)
*Your focus should be on accuracy of the movement, not dynamics. Start back behind the bar, and throughout the swing keep your hips and feet in line with the center of your target.
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 5 reps
Interval 2 – Kipping Half Toes-To-Bar x 5 reps
*Throughout the reps continue to attempt to lift your feet higher while still maintaining rhythm in your kip.
A3. For 60 sec, perform one set of:
Elbow Jack x max reps
Static Handstand Hold Progressions –
These drills are for the static handstand hold. Please insure that your hands are straight with fingers spread widely for all handstand drills (headstand is fine to turn the hands).
A1. Spend 2 min working on proper hand and foot placement for a kick to handstand.
*Try to get your hands to the floor as softly and quietly as possible. Any dropping or “thumping” onto your hands will interrupt the flow of momentum and cause an unpredictable amount of power into the handstand.
A2. Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Piked Handstand Hold on Wall x 20 seconds (left leg)
Interval 2 – Piked Handstand Hold on Wall x 20 seconds (right leg)
Interval 3 – Kick to Handstand on Wall x 5-10 reps
*Attempt to have your feet together before they hit the wall. Have feet hit the wall as softly as possible.
A3. For 60 sec perform one set of:
Back-To-Wall Donkey Kick x max effort
*This may be difficult depending on your level of experience. Give your best effort to hit the wall in a complete handstand.
Metcon
B: 200617 (Time)
For Time:
50-40-30-20-10 Kettlebell Swings
AbMat Sit-ups
200 m Run after each round