EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Push-Up Progressions –

A1.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 6-8 reps
Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
*Only perform this drill if you feel confident and strong. If you begin to feel worried or fatigued, it’s best to stop and rest.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 6-10 reps
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
– – – – – – – –

Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.

A2.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down slow and controlled.

Gymnastics

4 Rounds:

30 sec: Rest

Metcon

200408 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

4 HSPU

4 DB Box step overs

4 HSPU

6 DB Box step overs

4 HSPU

8 DB Box step overs

4 HSPU

10 DB Box step overs

… etc

En hantel!