11 Aug CrossFit – Wed, Aug 12

South Park, Potrero Hill – CrossFit

Warm up (Checkmark)

Dynamic warm-up | 9:00

1 set:

8 shuttle runs

:30 hollow body hold

20 elbow-to-insteps

10 Cobra to down-dog

1 set:

6 shuttle runs

:30 pike or handstand hold

10 forward-step lunges

10 reverse lunges

10 push-ups

1 set:

4 shuttle runs

20 walking lunges

10 pike push-ups

260812 (Time)

– RX –

For time:

Single-DB walking lunge (200 ft) (35/50 lb)

20 deficit strict handstand push-ups (2/4 in)

Single-DB walking lunge (150 ft)

15 deficit strict handstand push-ups

Single-DB walking lunge (100 ft)

10 deficit strict handstand push-ups

Single-DB walking lunge (50 ft)

5 deficit strict handstand push-ups

– INTERMEDIATE –

For time:

Single-DB walking lunge (200 ft) (20/35 lb)

15 strict handstand push-ups

Single-DB walking lunge (150 ft)

10 strict handstand push-ups

Single-DB walking lunge (100 ft)

5 strict handstand push-ups

Single-DB walking lunge (50 ft)

5 strict handstand push-ups

– BEGINNER –

For time:

Walking lunge (200 ft)

20 pike push-ups

Walking lunge (150 ft)

15 pike push-ups

Walking lunge (100 ft)

10 pike push-ups

Walking lunge (50 ft)

5 pike push-ups

– MASTERS 55+ –

For time:

Single-DB walking lunge (200 ft) (20/35 lb)

15 strict handstand push-ups

Single-DB walking lunge (150 ft)

10 strict handstand push-ups

Single-DB walking lunge (100 ft)

5 strict handstand push-ups

Single-DB walking lunge (50 ft)

5 strict handstand push-ups

Skill Work (Checkmark)

Pre-workout skill

Deficit strict handstand push-up progressions/strength assessment

Stretching (Checkmark)

1 set:

1:00 recovery walk

:30 scorpion stretch/side

:30 pigeon stretch/side

2:00 easy bike (optional)

At Home (Time)

– AT-HOME –

For time:

Single-DB walking lunge (200 ft) (35/50 lb)

20 strict handstand push-ups (2/4 in)

Single-DB walking lunge (150 ft)

15 strict handstand push-ups

Single-DB walking lunge (100 ft)

10 strict handstand push-ups

Single-DB walking lunge (50