Latest WOD

Handstand Pushup Skill for 9/17/2015

By September 16, 2015One Comment

We switch gears today to a new skill development.  The last two weeks, our gymnastics skill work has been developing ring dips.  For the following two weeks, we will introduce exercises devoted to handstand pushups.  The handstand pushups is a difficult skill for multiple reasons.  For one, it requires the athlete to get upside down.  Two, once inverted, it requires great strength to lower your head to a target and then press back up to lockout.  It showed up during last year’s CrossFit Open.  We will be more prepared this Open Season.

Today’s Gymnastics Skill will help the athlete become more comfortable with being inverted.  If you aren’t ready to get completely upside down, don’t worry about it.  Go through the movement to your comfort level.

CrossFit Alloy WOD for 9/17/2015:

Gymnastics Skill:
Handstand Pushup Work:
5×5 Wall Walks

MetCon:
ARMAP 4 Min:
10 Deadlifts (225/155)
10 Box Jumps (24/20)
Rest 2 Minutes
AMRAP 4 Min:
5 Sumodeadlift High Pulls (135/95)
10 Box Jump Overs
Rest 2 Min
AMRAP 4 Min:
5 Cleans (185/125)
10 Lateral Box Jumps

Cashout/Mobility:
Inverterd Wall Sit
Banded Shoulder Series on Pullup Rig

Post Rounds for each AMRAP to Comments

Join the discussion One Comment

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    ARMAP 4 Min:
    10 Deadlifts (185/125)
    10 Box Jumps (24/20)
    Rest 2 Minutes
    AMRAP 4 Min:
    5 Sumodeadlift High Pulls (115/75)
    10 Box Jump Overs
    Rest 2 Min
    AMRAP 4 Min:
    5 Cleans (155/105)
    10 Lateral Box Jumps

    Brass:
    ARMAP 4 Min:
    8 Deadlifts (155/105)
    8 Box Jumps (24/20)
    Rest 2 Minutes
    AMRAP 4 Min:
    5 Sumodeadlift High Pulls (115-95/75-65)
    8 Box Jump Overs
    Rest 2 Min
    AMRAP 4 Min:
    5 Cleans (135-115/95-75)
    8 Lateral Box Jumps

    Bronze:
    ARMAP 4 Min:
    8 Deadlifts (135-115/95-75)
    8 Box Jumps (20/short box)
    Rest 2 Minutes
    AMRAP 4 Min:
    5 Sumodeadlift High Pulls (75/55)
    6 Box Jump Overs
    Rest 2 Min
    AMRAP 4 Min:
    5 Cleans (95-75/65-55)
    6 Lateral Box Jumps