WOD
 | Wed, Aug 12Today |
 Coach JToday’s workout gets back to some gymnastics focus with weighted walking lunges and strict handstand push-ups. |
CrossFit 20260812(Time) WARM-UP: 200m walk 8 shuttle runs :20 hollow body hold 10 alternating elbow-to-insteps 5 Cobra to down-dog 6 shuttle runs :20 stink bug or handstand hold 10 forward-step lunges 10 reverse lunges 10 push-ups 4 shuttle runs 20 walking lunges 10 stink bugs WOD MOVEMENT REVIEW & WARM-UP: Deficit strict handstand push-up + Single-dumbbell walking lunge WOD: For time Rx: STIMULUS 10:00-15:00 Single-DB walking lunge (200 ft) (50/35) 20 deficit strict handstand push-ups (4/2 in) Single-DB walking lunge (150 ft) 15 deficit strict handstand push-ups Single-DB walking lunge (100 ft) 10 deficit strict handstand push-ups Single-DB walking lunge (50 ft) 5 deficit strict handstand push-ups MODIFICATIONS: -Single-dumbbell walking lunge, modify weight first then movement, e.g., unloaded walking lunge -Deficit strict handstand push-up, modify deficit first then movement, e.g., regular handstand push-ups, stink bug, strict press STIMULUS NOTES: Time cap 17:00 Hold the dumbbell however you like for the lunges Light-to-moderate dumbbells Unbroken lunges in under 3:00 Handstand push-ups in sets of 3+; first set in under 3:00 Less than :10 of rest between sets STRETCHING: 1:00 recovery walk :30 scorpion stretch/side :30 pigeon stretch/side
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