Workout of the Day
SKILL
Handstand Push-Ups
METCON
20:00 Alternating EMOM:
1 – 3-5 Strict Handstand Push Ups
2 – 8-10 ea Alternating Tall Plank KB Pass Throughs
3 – 3-5 Strict Chin Ups
4 – Floater Cardio (Bike, Jump Rope, or Row)
Notes
Today’s workout is an opportunity to focus on your gymnastics skills while doing some aerobic work – your choice! Maintain a sustainable pace throughout the entire workout. The rep count is low for the gymnastics today, so it’s an opportunity to focus on strength and improving range of motion on these skills.
HSPU Scaling:
3-5 Deficit HSPU
3-5 Strict reps performed as singles
3-5 Strict reps with 1-2 ab mats
6 Piked Box HSPU
6 DB Seated Strict Presses
Chin Up Scaling:
1-3 Strict Ring Muscle Ups or Weighted Chin Ups
3-5 Strict reps performed as singles
3-5 Banded Reps (make these tougher than usual)
3 Negatives (jump to top of each rep and slowly lower)
CrossFit Group Class Programming Template (WK1/3)
From the Vault, Jenna and Margie help Allison with a Parallette Handstand during a 2009 CrossFit Gymnastics certification
Handstand Push-Ups
Check out these short videos with some tips for today’s HSPUs