Workout Prep:
2 sets:
5 box jump-overs
4 dumbbell snatches
3 handstand push-ups
– Rest 1:00 between sets.
– Use workout variations.
BENCHMARK WOD: COMMUNITY CUP WORKOUT 1
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups
Intermediate:
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups
Beginner:
AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups
Movement scaling options:
Box jump overs: Height, box step-overs
DB snatches: Load, hang dumbbell snatch, dumbbell clean (overhead limitation)
HSPU: Strict, kipping, pike push-ups, hand-release push-ups, hand-release push-ups from the knees or with hands elevated
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm