Onsdag 201223

EGO CrossFit – WOD

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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

B: 201223 (AMRAP – Rounds and Reps)

A. AMRAP x 4 min:

Buy-In: 100 DU

5 HSPU

15 Goblet Squats

Rest 2 min

B. AMRAP x 4 min:

Buy-In: 75 DU

5 HSPU

10 Goblet Squats

Rest 2 min

C. AMRAP x 5 min:

Buy-In: 50 DU

5 HSPU

5 Goblet Squats