Workout of the Day
EMOM 8
A) 10m Handstand walk
B) 20s straddle leg lifts
Let’s get a little gymnasty today and work on both skill and strength that will transfer to the WOD. Today’s metcon will require your shoulders and midline to be adequately warmed up and ready to go. So, why not work on some skills and strengths that will do just that! Don’t worry if you have never walked on your hands before, your coaches are really really really good at finding scales for you to still practice and get a good workout đŸ˜‰ The seated straddle leg lifts are taking the movement we did last Thursday and simply changing the position of the legs. These are meant to wake your core up and get those hip flexors firing!
Scaling
Intermediate
HS walk attempt (no more than 3 in the minute)
or HS walk into the wall
or Around the world x 2
Beginner
Box pike shoulder taps x10
push-up shoulder taps x 10
Movements:
Handstand Walk | Kettlebell Swing | Push Up | Shoulder Taps
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3 Rounds for time:
6 Squat Snatch (135/95)
12 Handstand Pushups (kipping allowed)
A classic CrossFit pairing of moderately heavy & high skill/complex weightlifting with high skill gymnastics. Coming off the first round of HSPU, the second set of snatches are going to be that more difficult, so be ready. We have been doing a lot of handstand work this month, so let’s see how all that work is paying off. When choosing a weight for the snatch, think something that will be tough but manageable. So, maybe sets of 2 or 3, or even FAST singles, but not a single rep every 15-20s. You should aim to finish the snatch in about a minute.
Scaling Options/Ideas
Intermediate 1
Squat snatch (115/75)
1 abmat HSPU/box pike HSPU
Beginner
Squat or power snatch (65/45)
downward dog HSPU
Movements:
Handstand Push-Up | Hang Squat Snatch | Push Up | Sit-up | Snatch | Squat Snatch
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Barbell Bettys
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps
Movements:
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50 KB Swings
25 Sit Ups
15 Burpees
25 Sit Ups
50 KB Swings
Scaled:
30 KB Swings
20 Sit Ups
10 Burpees
20 Sit Ups
30 KB Swings
Movements:
Burpee | Kettlebell Swing | Sit-up
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