191119

19
Nov

191119

CrossFit Dunwoody – CrossFit

BOX Hand Stand Push-ups (Practice)

10 minutes on the clock. Perform Box Hand Stand Push-ups to Build Pressing Strength. Make sure you rest. The higher the box and the higher you raise your butt, the harder they will be. If you can’t do these, practice regular push-ups/box push-ups to build tricep/pressing strength.
We are doing these to build strict OH pressing strength using perfect form.  Ideally in a HSPU, you create an equilateral triangle with your hands and head (the Tripod).  We want to mimic this tripod while doing these box HS push-ups.  Your head should not touch the floor between your hands.  Keep your elbows in and touch your head to the floor in front of your hands.

For scoring, put in your biggest set. Put in the notes, how high the box was or any other notes.

Count Down (Time)

For Time (L3/L2)

400m Run

50 DU

400m Run

40 Air Squats

400m Run

30 Push-ups

400m Run

20 Pull-ups

400m Run

10 Burpees

For Time (L1)

400m Run

100 SU (or 50 SU w/ DU jump)

200m Run

40 Air Squats

200m Run

30 Box Push-ups

200m Run

20 Ring Rows

400m Run

10 Burpees
*Mix and match movements/distances from L3/L2/L1 depending on your conditioning level. This is intended to be a fast moving WOD – perform big sets and spend as little time in the gym as possible.*

Accessory Work

***IF YOUR SHOULDERS/TRICEPS/NECK ARE SORE FROM YESTERDAY AND YOU ARE NOT COMFORTABLE DOING BOX HSPU, DO THE FOLLOWING INSTEAD FOR 10 MINUTES:

1) 10 DOUBLE DB BICEP CURLS

2) 10 BAND PULL APARTS WITH ELBOWS PINNED TO SIDE

3) 10 DEADBUGS