EGO CrossFit – WOD

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Gymnastics

Static Handstand Hold Progressions –

EMOM, for 4 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 sec effort
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 sec effort

Handstand Push-Up Progressions –

Option 1 –
EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 6-8 reps
Interval 2 – Headstand Hold on Wall x 20-30 sec
*If you feel any pain or discomfort at all, please come down and rest. The goal of this exercise is to find a safe and comfortable position on your head to build strength in the neck and muscle memory to where your head should make contact with the floor during the handstand push-up.
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Option 2 –
EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 6-8 reps
Interval 2 – Headstand Kipping Pulses x 16-20 reps
*If you feel any pain or discomfort at all, please come down and rest. The goal of this exercise is to find a safe and comfortable position on your head to build strength in the neck for kipping handstand push-ups. The movement will change the angle of the neck slightly and thus help build familiarity of the movement and strength in the neck.

Perform one set of:
Headstand Kip-Up to Handstand x 6-10 reps

Every 30 sec, for 2 min (4 sets) of:
Kipping Handstand Push-Up x 3 reps

Gymnastics

For Time:

40 sec Handstand Walk after each round

Metcon

C: 210215 (Time)

4 Rounds for time:

45 Double-Unders

30 Air Squats

15/12 Cal Row/Ski Erg or 11/8 cal Assault bike