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.
Mid-line Stability Work
2 Rounds, 30-sec on – 15-sec off of:
Side Plank Right side
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.
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.
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
Kneeling shoulder stretch on box – 2 Min