CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 30:15sec of the following x 3:
Stationary Running
Jumping Jacks
V-Up/Superman Roll
Mountain Climber
Skill
Pike Position (Practice – 5min)
With feet flat or elevated and legs as straight as possible, walk hands back from high plank position until the torso is as upright as possible.
Handstand Push-ups (Practice HSPU)
Using a progression that challenges you to move through a FULL RANGE OF MOTION, work on your HSPU. If you have HSPU, work on doing them strict.
Options
Strict HSPU
Pike Pushups
Pushups
HSPU Negatives (put a pillow under your head)
Important Cues
ELBOWS IN, NOT OUT
Core Engagement
This is for quality not quantity.
Daily WOD
Metcon (Time)
Complete for Time:
1/2 Mile Run
100 Prone T’s**
100 Pushups
150 Air Squats
1/2 Mile Run
These are to help balance out the musculature of the shoulder joint. If you have the ability to do ring rows/pullups, etc, you can do 50 in place of the Prone T’s.