Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Side Lunge 30’ and back

10 Push-Up to Down Dog

10 Shoulder Taps in Down Dog

2 Wall Walks

:30 Handstand Hold

2 Rope Walks

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

10 Min Rope Climb and Handstand Push up practice

Videos courtesy of CrossFit HQ, MisFit Athletics, and WOD Prep, respectively.

Prior to today’s WOD, take about 10 Min going over rope climbing and Handstand Push Up techniques.

WOD:

CrossFit Quarterfinal WOD 3

For Time:

3 Rounds:

   10 Handstand Push-Ups

   20 Toe2Bars

2 Rounds:

  10 Strict Handstand Push-Ups

   5 Rope Climbs,15 feet

1 Round:

   10 Chest-to-Wall Handstand Push-Ups

   20 Muscle-Ups

Time cap: 15 minutes

Video courtesy of The CrossFit Games.

WOD 3 of the 2024 CrossFit Individual and Age Group Quarterfinals finds us really testing our grip and our core with combos of Handstand Push Up variations and core engagement and pulling.  If scaling the HSPUs, just try to use different levels of scaling as you go through the WOD.  Maybe Pike Push Ups from the Floor in the first part, and then scale strict HSPUs for Pike Push Ups off a box, etc…

Scaling Options:

HSPUs -> Pike Push-ups off box -> Pike Push-ups off ground

Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Rope climbs -> 2 Rope Walks

Muscle Ups -> burpee to pull up

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell Forearm Smash – 1 Min per side