EGO CrossFit – WOD
Gymnastics
Handstand Push-Up Progressions –
A1. Every 30 sec, for 3 min (6 sets) of:
Kick-Up to Handstand on Wall x 15 sec (max reps)
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 sec
Interval 2 – Back-To-Wall Handstand Hold x 15-20 sec
A3.
Option 1 –
Every 30 sec, for 3 min (6 sets) of:
Wall Climb x 2 reps
– – – – – – – –
Option 2 –
Every 30 sec, for 3 min (6 sets) of:
Handstand Push-Up Depths x 4-5 reps (at chosen depth)
*Choose a depth that you can press out of. If your current depth becomes too difficult then default to a lesser depth.
A4. 5-10 reps of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the handstand for 2 seconds before descending.
Metcon
201216 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
12/9 cal Row/Ski Erg or 8/6 cal Assault bike
9 Jumping Squats
6 Handstand Push-Ups