CrossFit Team Offutt Tactical Fitness

S/S/S:

Hand Stand Pushup Coaching

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WOD:

For Time:

Run 400m

Then 2 Rounds of:

40 Burpees

30 Box Jumps (24/20)

20 Ring Dips

10 Handstand Pushups

Then:

Run 400m

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Scaling Options:

400m run – 400m row

Box Jumps – Height as required

Ring Dips – Bench Dips

HSPU – 2:1 Pike Pushups off a box

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Xtra:

Kipping Handstand Pushup Progression 1

Video courtesy of Freestyle Connection.

S/S/S:

Deadlift

5, 5, 5+

Add 5-10 lbs from 4 Dec.

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WOD:

21-15-9

Pull-up

KB Swing

Double Unders

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Scaling Options:

Double Unders – 2:1 Singles

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Xtra:

Handstand hold practice –  30+ second holds

Work on keeping a perfect position during the handstand.  Ribs tucked down, Body hollowed out, active shoulders, head through.