Warmup:
10 front/back line hops
10 side-to-side line hops
10 Scorpion Stretch
5 Cobra to Down Dog
5 Cobra to hip snap
10 DB deadlifts
5 DB push press
3 Wall Walks
S/S/S:
EMOM 12:
Min 1 – :30 L-Tuck Hang
Min 2 – :30 Handstand Hold
Min 3 – :30 Hollow Hold
Min 4 – :30 Plank Hold
Video courtesy of Functional Bodybuilding.
Little core stability practice to work prior to the WOD. Feel like really pushing things? Increase the holds to :45 each.
WOD:
3 Rounds:
15 – Dual KB Deadlifts (70/55)
21-15-9 – Handstand Push Ups
15 – Devils’ Press (50/35)
21-15-9 – Burpee over DBs
Time cap – 15 Min
Videos courtesy of Marcus Filly and Sarah Rippel, respectively.
At it’s core, today’s WOD is a push/pull going from a pull-centric to a push-centric move each time. The way the reps go, at 3,2,1…Go!..perform 15 Dual KB Deadlifts, then 21 HSPUs, then 15 Devil’s Press, then 21 Burpee over DBs, then 15 Dual KB Deadlifts, then 15 HSPUs, then 15 Devil’s Press, then 15 Burpee over DBs, then 15 Dual KB Deadlifts, then 9 HSPUs, then 15 Devil’s Press, then 9 Burpee over DBs. If you do the math, the total reps per movement are the same for each movement. We just spice it up with two movements starting with higher volume and finishing with less volume, and the other two movements staying consistent throughout. On the KB deads, look to keep your legs pretty close to being together to allow better balance.
Scaling Options:
KB weight -> 55/35 -> as needed
HSPUs -> Pike Push ups off box -> Pike Push up off floor -> high kneel DB press
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 