Partner wod
IRIDIUM CrossFit – CrossFit
Complete today’s workout between 13:00-18:00.
Finish 100/80 calories in 6:00 or less.
Break up the reps between partners.
Warm-up
Set 1
:40 Row (easy pace)
Rest :20
:40 Alternating toe touches in a pike position
Set 2
:40 Row (moderate pace)
Rest :20
:40 Hollow Rocks
Set 3
:40 Row (fast pace)
Rest :20
:40 Alternating V-ups
Gymnastics
HANDSTAND PUSH-UP PROGRESSION
1) Push-up to Down Dog // Basic pressing movement and mobility
tool to open up shoulders.
2) Shoulder Taps in the Pike Position // Starting to get more inverted
and put weight on hands. Walk feet as close to hands as possible.
3) Piked Push-ups // Head should land forward of the hands and
finish between the arms at the top.
4) Handstand Hold against Wall // Practice getting upside-down and
supporting weight on your hands.
5) Handstand Negatives // Ability to stay against the wall and control
your descent to the bottom of the handstand push-up. Do not press
out of the bottom yet.
6) Handstand Push-up // As soon as head hits the mat, press back up
to locked out arms. Athletes can use no more than 2 Ab-Mats.
Metcon (Time)
2 Rounds For Time:
Rx+
100/80 Calorie Row
50 Handstand Push-ups
Rx
80/60 Calorie Row
30 Handstand Push-ups
Beginner
80/60 Calorie Row
30 Push-ups
– One partner works while one rests