Warm Up:
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-m run (moderate pace)
Specific Warm-Up:
3 rounds:
:20 in each position of the running position drill
3 rounds:
10 reps in each step of the falling forward drill
3 rounds:
10 reps/side of the pulling in place
3 rounds:
10 reps/side of the pulling drill
200-m run FAST/STRIDE
BENCHMARK WOD:
For time:
400-m run
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Same as Rx
Home Workout Skill-Work:
On a 10:00 clock:
Handstand walk practice
– Beginner: pike handstand shoulder taps
– Intermediate: back-to-wall handstand shoulder taps
– Advanced: handstand walks
Movement scaling options:
Run: Equivalent distance on a bike, SkiErg or rower
Post-Workout Skill Work:
On a 10:00 clock:
Ring muscle-up practice:
Ring support hold
Kneeling false grip ring rows
Kneeling muscle-up transitions
Low-ring practice
Kipping muscle-up practice