Warmup:

200M jog

Spider-Man Lunge 25’

Heel2Toe 25’

Side lunge 25’ and back

Inchworm 25’

Stiff-leg bear crawl 25’

1 Wall Walk

10 Thread the needle per side Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

S/S/S:

EMOM for 9 Min:

Min 1 – 1 Wall Walk + :10 Handstand Hold

Min 2 – 10 Step-back lunges

Min 3 – Rest

Video courtesy of No Excuse CrossFit.

This EMOM will prep us up for today’s WOD.  Focus on tight core during the wall walk and hold.  On the reverse lunge, maintain an upright torso (focus the eyes on something directly in front of you instead of the ground).

WOD:

10 Min AMRAP:

50’ DB Walking Lunge (50/35)

2-4-6-8-10…etc Strict Handstand Push Ups

Video courtesy of The CrossFit Games.

Our de-load week/look at the CrossFit Semifinal WODs kicks off with WOD # 5 of the Online Age-Group Semifinals. This ascending strict HSPU ladder ups the ante with some taxing your legs and shoulder with 50’ walking lunge segments between the sets of strict HSPUs.  Take the transition time coming off the lunges to shake out the arms prior to going up on the wall

Scaling Options:

DB weight -> 35/25 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike push ups off a box or floor -> high kneel strict DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side