Crossfit Garage – CrossFit
Warm-up (No Measure)
EMOM X 8
Minute 1: 8 Close Stance Squats + 10 Plank Shoulder Taps
Minute 2: 8 Straight Leg DL + 1 Handstand Kick-up/Attempt
Gymnastics
EMOM X 12
Minute 1: :40 Pistols or Pistol Progression
Minute 2: :40 Handstand/Wall Walk Hold Practice or HSPU Practice
Pistol Progressions:
Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo or weight)
Intermediate: Box Pistols,Rig Assisted Pistol, or Pistol w/toe hooked (see video on website)
Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge
Handstand Options:
Beginner Sequence:
Wall Walk into Hold→ Pike Shoulder Taps or Around the Worlds→ Headstand Holds
Intermediate Sequence:
Wall Walk Shoulder Taps→ Box Pike HSPU→ HSPU Negatives→ Elevated HSPU
Advanced Sequence:
Handstand Hold→ Freestanding Handstand Hold→ HS Walk→ Strict/Kipping HSPU
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
10:00 CAP
Diane Altered (Time)
Diane Altered
21-15-9
Deadlifts, 55% of 1RM
Push-ups (toe)
Bright Spot
Pistols
Handstand Walk
Handstand Hold
Wall Walk
Deadlift
HSPU
Cool Down
Banded Hamstring Stretch (1:00/side)
Thread the needle stretch (1:00/side)