Warmup:

6 Box step ups

10 Pushup2Downward Dog

5 Inchworm to hollow hold (see below)

6 Box Jumps

30-sec cobra pose

5 pike push ups off a box (see below)

30-sec hold at top of rings

10 Sit ups

Videos courtesy of Power Monkey and Black Iron Gym, respectively.  Demos for both the Inchworm to Hollow Hold and Pike Push Up off a box.

S/S/S:

Mid-line Stability Work

2 Rounds, 30-sec on – 15-sec off of:

Plank Hold

Side Plank Right side

Hollow Hold

Side Plank Left Side

Video courtesy of CrossFit HQ.  Quick demo and scale options for the Hollow Hold. Our first piece today is some good core stability work.  That stability will be key later in the WOD.  The plank hold can be either the top of a push up or on the forearms.  For the side planks, stay on the forearm.  On the side planks, whatever leg is facing the sky, have that foot in front of the other foot and push the hips up and out.  Raise your free arm up to the sky as well.

WOD:

EMOM 20:

Min 1 – 5 Handstand Push Ups

Min 2 – 10 Box Jumps (24/20)

Min 3 – 8 Ring Dips

Min 4 – 20 Ab-mat Sit Ups

Videos courtesy of Train FTW.  Points of performance for the Ring Dips. Core stability/bracing is key on all the movements today.  Keep your core engaged in the Handstand push-ups so you don’t crumble and fall over while upside down. On the box jumps, extend your torso as you jump up, and brace as you land (that way you don’t jar your spine when landing). For the ring dips, if my core is not tight, my body can get way out of position and put my shoulders in a dangerous spot.  And if the core is not engaged in the sit up, your spine will suffer.

Scaling Options:

HSPUs –> Pike Push Up off box -> Pike Push Up off the floor -> High kneel DB press

Box height -> 20/16 -> as needed

Ring Dips -> Box dips

Ab-mat sit ups -> feet anchored

Cool Down:

Kneeling shoulder stretch on box – 2 Min

 

Pigeon pose on box – 1 Min per side