SHRED CrossFit WOD 9.10.20

GYMNASTICS

For time:

5 rounds of:

1 Handstand Push-up Negative

Rest 1 min

— then —

5 rounds of:

1 Strict Handstand Push-up

Rest 1 min

— then —

3 rounds of:

Max Reps Strict Handstand Push Up

Rest 1 min

— then —

Handstand Push Up (Max Reps)

*Options:
1). as written- first two sections are warming up shoulders for max strict HSPU and max kipping HSPU
2). negative work: NO STACKED AB MATS– IF YOU CANNOT DO A STRICT HSPU OR NEGATIVE WITH JUST ONE ABMAT- YOU ARE TO USE A BOX
3). box HSPU work– box will go AGAINST wall so feet can be locked in by wall
4). seated DB press work
EXAMPLE:
5 rounds: one wall climb (nose/toes only on wall) into 10s hold
5 rounds: piked HS hold on wall (20s) (body in a piked position- coach will demo)
3 rounds: Strict box HSPU
1 round: max seated barbell strict press (choose light weight)

3 rounds for quality of:

1 Ring Support Hold, 15 secs

10 Ring Rows

5 Strict Ring Dips

**NO BANDS!!!!!!!!!!!!!!!*
–Options:
1). may weight the hold or strict dips
2). spotted hold/dips
3). Madadore on rig

STRENGTH

Every 2 mins for 14 mins:

Strict Press