Warm Up:
500 meters on machine of choice
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 box step-ups
10 elevated push-ups on the box
1 set:
10 box step up and overs
10 plank shoulder taps
1 set:
10 box jump-overs
10 pike shoulder taps on the box
1 set:
10 box jump-overs
10 pike handstand push-ups on the box
Specific Warm-Up:
Handstand Push-Up Review
WOD:
For time:
40 box jump-overs (20/24 in)
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.
Intended Stimulus: 10 Min or Less
Intermediate:
For time:
40 box jump-overs (20/24 in)
20 pike push-ups
30 box jump-overs
15 pike push-ups
20 box jump-overs
10 pike push-ups
10 box jump-overs
5 pike push-ups
– Step down from the box.
Beginner:
For time:
20 box step-overs (20/24 in)
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups
– Step down from the box.
Home Workout:
For time:
40 object jump-overs (knee height)
20 pike push-ups
30 object jump-overs
15 pike push-ups
20 object jump-overs
10 pike push-ups
10 object jump-overs
5 pike push-ups
Movement scaling options:
Box jump overs: Height, box step-overs
Handstand push-ups: Pike push-ups (box), pike push-ups (floor), push-ups, hand-elevated push-ups
Cool down:
1 set:
:30 banded overhead tricep stretch/side
:30 banded overhead lat stretch/side