Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 to establish max distance Handstand walk * ( Advanced and established athletes in HS walk Only)
Scaling progression options:
1- Max Handstand Plate Touch
https://www.youtube.com/watch?v=imayFylKzEY 

2- Max Handstand Hold

Skill: Handstand Push-Up– Work efficiency for high volume. Know difference between form for efficiency and form for speed. (15-20 min.)
https://www.youtube.com/watch?v=I-6OrpTZtT8&list=PL1uXe57OPkoNolQCyWs1ZhqmkiZW9Qgkd&index=51

https://www.youtube.com/watch?v=XERuiPUNYhY&list=PL1uXe57OPkoNolQCyWs1ZhqmkiZW9Qgkd&index=52 
For scaled athletes: Have them refine their box hspu. Make sure they are not doing an “inclined pushup on box”. Make sure athlete is vertical as possible(butt high, flat back) and crown of head tapping the ground, not forehead. Treat it like a press- finish w/head thru the window.
https://www.youtube.com/watch?v=b3QUCK51B7c 

Same deal if athlete is doing Pike Pushup. Have them use dumbells to get in better pike position.

Primer:
2-3 rounds of:
3 HSPU
3 ea leg Front Rack Lunges
5 T2B

A: WOD
12 min. AMRAP of:
10x HSPU
12x KB Front Rack Walking Lunges RX: Gr/B, B/Y (single Kettlebell, alternate arms. 6 steps each leg)
10x Toes to Bar

Scaling:
HSPU-Box HSPU, Pike Pushup, Seated DB Press

Toes to Bar- Knees to elbow,

Team Cool down 70-100 Hollow Rocks every 10 reps. Do 1  30 sec Mobility static holds each, Coaches choice. 5-7 min

 

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