5-16-19 HSPU Progression Week 2
Announcements
Happy Birthday, Caryn!
Happy Birthday, Mandi L!
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
General Warm-up:
In an 8 Min Window:
**Partner 1:**
Meter Row
**Partner 2: **
6 Plank Shoulder Taps, ea side
5 Push-up to Down Dog
4 Spiderman and Reach, ea side
**Switch Stations after Partner 2 completes Spiderman and Reach**
Warm-up (No Measure)
Specific Warm-up:
10 Banded Pull-Aparts (pronated)
10 Banded Pull-Aparts (supinated)
10 Banded Pass Throughs
10 “I” “T” and “W” (no weight)
Skill Work/ Gymnastics
Metcon (No Measure)
EMOM 15
Min 1: 20 sec Handstand Hold Against Wall
Min 2: 5 Strict HSPU
Min 3: 8 Tempo DB Arnold Press
Modifications:
Min 1: 20 Second Handstand Hold on Box or 35 Second Pillar Hold
Min 2: Use abmat or box HSPUs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
2-4-6-8-10-12…
Kipping Handstand Push-ups
Toes to Bar
200m Run
Start with 2 HSPUs and 2 TTB. Add 2 reps each round.
Modifications: Box Pike HSPUs and Toes to Kettlebell