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