EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

Option 1 –
Every 90 sec, for 6 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 40 seconds effort
Interval 2 – Handstand Marching with Feet on Box x 40 seconds effort
*If you find at any time that you are too weak to maintain a safe position during these skills, stop and rest. It’s better to feel fresh and confident than to worry about injury.
– – – – – – – –
Option 2 –
Every 90 sec, for 6 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds effort
*Attempt the have feet together and hitting the wall as softly as possible.
Interval 2 – Wall-Facing Handstand Marching x 45 seconds effort
*If you find at any time that you are too weak to maintain a safe position whilst drilling these skills, stop and rest. It’s better to feel fresh and confident than to worry about injury.
– – – – – – – –
Followed by. . .

Option 1 –
EMOM, for 6 min (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
*Keep feet lower on the wall if this is not a strength for you.
Interval 2 – Reverse Snow Angels x 15 reps (slow and smooth)
– – – – – – – –
Option 2 –
EMOM, for 6 min (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 45 sec effort
*Regardless of how proficient you are at this movement, move EACH hand at least once per attempt. Marching can go backward, forward or no direction. The object is to move your hands to prove to yourself that they are not stuck to the floor and you will not die. As you proceed attempt to move a hand once more than the last time. Find your new personal record!
Interval 2 – Reverse Snow Angels x 15 reps (slow and smooth)

Gymnastics

Gymnastic Conditioning

Between each set 10 m Handstand Walk or HW Practice

Metcon

210301 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

18 Single DB Alt. Power Snatches

15 sec Handstand Hold

12 Goblet Squats