HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for Quality

1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Metcon (No Measure)

Freestanding HS Practice
3-5 Sets x :20-:30sec HS Hold

-20-:30sec Hollow Rock b/s

Completed within a 10:00 Window

Option #1: Freestanding

Option #2: Freestanding Practice Block Drill or Band Drill

Option #3: Wall Facing Handstand Hold

Option #4: Box Handstand Hold

*this would be a great day to work with a partner and go through these drills

C: Metcon (Time)

Partner
50 Synchro Burpee to Plate

100 Double Unders (Both complete 100 working at same time)

50 Synchro KBS (R+70/53, Rx 53/44)

100 Double Unders (Both complete 100 working at same time)

50 Synchro Strict Handstand Push-ups

Time Domain: 11:00-15:00

Time Cap: 20:00

We are focused today on learning how to really work with our partners. Keeping things synchro and really working the entire time here as we progress through this chipper.

We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.

Scaling for HS Holds is very simple. Find a strong progression that is challenging, yet doable for athletes and have them work there. For the workout today, we need to focus on maintaining quality positions on the KBS and Handstand Push-ups in order to keep the back healthy. Subbing Russian KBS and lightening the load is appropriate here and for strict handstand pushups with double abmats or going to dual db z press is the best scaling modification for the day.

R+& RX as prescribed

SUB: 200single unders

HSPU off box, DB Strict Press