Shoulder Press + Handstand Stuff/Squats

Oct 29, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Banded Low Ext. Rotations / side

10 Banded Ext. Rotations w/ Press

5 Double Push-up Inchworms

0:30 Hanging Hollow Hold

0:30 3 Sided Plank

10 Kneeling Palloff Presses / side

1:00 Handstand “Stuff”

Strength

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

12 minutes

Metcon

Metcon (Time)

30 Handstand Push-ups

100 Air Squats

30-meter Handstand Walk

100 Air Squats

3-minute Handstand Hold

*20 Minute Cap
The 30m Handstand Walk will be down and back the length of the rig.

Sub for HSPU: Single-Arm DB Shoulder Press / arm. Look to be able to complete 10 in a row per side to start.

Sub for Handstand Walk: 50 Handstand Shoulder Touches OR 10 Wall Walks

Sub for 3-minute Handstand Hold: 2 minutes for intermediate, 1-minute for beginners

Accessory Work

DB Lateral Raises (3×12 @ YOUR PICK)

1:30 rest between sets

DB Front Raises (3×10 @ YOUR PICK)

1:30 rest between sets