WOD – Fri, Apr 21
Warm-up
SPECIFIC WARMUP
HANDSTAND PUSH UPS PROGRESSION
5 pike push ups
:20 handstand hold
2×3 HSPU
DEADLIFT LOADING
2×5 empty bar
2×5 deadlift at work out weight
Barbara Ann (5 Rounds for reps)
5 Rounds, Each for Time:
20 Handstand Push-Ups
30 Deadlifts (135/95 lb)
40 Sit-Ups
50 Double-Unders
Rest 3 minutes between Each Round.
https://www.crossfit.com/210104
INTERMEDIATE
5 rounds, each for time, of:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.
BEGINNER
5 rounds, each for time, of:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.
INTENDED STIMULUS
- All rounds in 5:00 or less.
- Handstand push-ups in 2:00 or less.
- Maintain consistent paces in all rounds.
- Large sets of deadlifts, sit-ups, and double-unders.
- New benchmark workout that resembles Barbara, but with higher skill movements.
Cool Down
Accumulate:
1:30 foam roll lower back
1:30 foam roll upper back
2minutes Rowing Running Biking
Over All Dynamic Body Activation
Calves ankles
1 set: :10 rest between sets
:20 single-unders
:20 toe touches
:20 grass clippers
1 set:
:20 double-unders
:20 plank shoulder taps
:20 bridges
1 set:
:20 double-unders
:20 single leg v-ups
:20 scorpions