Warm Up:
1 set:
2:00 row, SkiErg or bike (slow)
20 box step-ups (step down)
20 plank shoulder taps (feet on floor)
1 set:
1:30 row, SkiErg or bike (med)
20 single-leg box step-downs (10 each leg)
20 pike shoulder taps (feet on box)
1 set:
1:00 row, SkiErg or bike (fast)
10 box jump-overs
2 x handstand walk around the box (1 x each direction)
Specific Warm-Up:
Toes to Bar Progression
WOD:
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
Intended Stimulus: 10-15 Minutes
Intermediate:
For time:
18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
Beginner:
For time:
18-15-12-9-6-3:
Hanging knee raises
Box step-ups (12/20 in)
HOME WOD:
For time:
21-18-15-12-9-6-3:
V-ups
Object jump-overs (hip height)
Movement scaling options:
Toes to bar : Reps, knees-to-armpits, hanging knee raises, v-ups (hanging limitation)
Box jump over: Height of the box, step-ups
Post-Workout Skill Work:
Accumulate:
2:00 GHD superman hold