Daily Archives: 21 november, 2021

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

B: 211122 (AMRAP – Rounds and Reps)

2 sets of:

AMRAP x 5 min:

3-5 Bar Muscle-Ups

5 m HS Walk

8 DB Hang Squat Clean

Rest 2 min

Or:

2 sets of:

AMRAP x 5 min:

1 Wall Walk

2-4 Strict Pull Ups

8 DB Hang Squat Cleans

Rest 2 min

*Choose one of the 2 options above.