Warm Up:
1 set:
200-meter run (moderate pace)
25-ft bear crawl
25-ft Samson lunges
25-ft Spiderman twist
25-ft Inchworm + push-up
25-ft crab walk (focus on maintaining high hips)
25-ft burpee broad jump
25-ft high knees
25-ft butt kickers
200-meter run (fast/stride)
Specific Warm-Up:
2 sets:
8 push presses
8 alternating front rack lunges
– Build to workout load.
– No rest between movements.
WOD:
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run
Intended Stimulus: 15-20 Minutes
Intermediate:
5 rounds for time:
8 pike push-ups
8 alternating front rack lunges (65/95 lb)
8 push presses (65/95 lb)
400-m run
Beginner:
5 rounds for time:
8 DB shoulder presses (20/35 lb)
8 alternating front rack lunges (35/45 lb)
8 push presses (35/45 lb)
300-m run
Home Workout:
5 rounds for time:
8 handstand push-ups
8 alternating dumbbell front rack lunges (35/50 lb)
8 dumbbell push presses
400-meter run
– Use two dumbbells.
Movement scaling options:
Handstand push up: Pike push-ups, dumbbell shoulder presses
Front rack lunges: Loading, dumbbell front rack lunges
Push presses:Loading, dumbbell push presses
Run: Distance, substitutions
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot