EGO CrossFit – WOD
Handstand Hold Progressions
A1. For 2 min:
Work on proper hand and foot placement for a Kick to Handstand.
*Bear in mind that the main goals here are to:
Create a straight line from your shoulders through your hips, to your back foot
Use the front foot to ”push” you to a handstand; not ”kicking” the back leg to get you upside down
Hands should make contact with the floor quietly to avoid any jumping from your front foot to your hands.
A1. EMOM x 2 min (2 sets) of:
Static Handstand Hold (freestanding) x 30 sec
A2. EMOM x 3 min (3 sets) of:
Back-To-Wall Handstand Marching x 20 reps + Static Handstand Hold x 15 sec
A2. EMOM x 3 min (3 sets) of complex:
Handstand Marching (freestanding) x 20 reps + Static Handstand Hold x 15 sec
*This should be performed unbroken. Move directly from the handstand march to the handstand hold. During the handstand marching you may have your hands turned out to the sides, so make sure to straighten your hands for the static handstand hold.
A3. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Three Quarter Handstand Practice (freestanding) x 20 sec
Interval 2 – Donkey Kicks (freestanding) x 5 reps
A3. Every 30 sec, for 2 min (1 set) of:
Interval 1 – Wall Facing Handstand Push-Up x 6-8 reps
Interval 2 – Single Arm Handstand Hold on Wall x 30 sec (right hand)
Interval 3 – Wall Facing Handstand Push-Up x 6-8 reps
Interval 4 – One Arm Handstand Hold on Wall x 30 sec (left hand)
A4. For 60 sec, perform one set of:
Hand Plank Shoulder Taps x max reps
B: 200205 (AMRAP – Rounds and Reps)
2&2, AMRAP x 12 min:
3 Strict Handstand Push-Ups or Heavy L-Seated DB Presses
6 Elbow Jacks
12 Goblet Squats
Gör varannan övning.