CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (No Measure)
HSPU/Free Handstand (Push up)/Press to Handstand Progression
(15min)
https://youtu.be/q4Et783ayZs
Metcon
Metcon (3 Rounds for reps)
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Scaling this WOD
This workout includes gymnastics skills that demand body awareness and control. Challenge yourself to practice “next level” skills relative to your capacity.
Beginner
5 attempts at each of the following:
30 ft. broad jump in as few jumps as possible
3 ring rows as slow as possible
Max set of push-ups
Rest as needed between the attempts.
Use this workout as an opportunity to practice regular push-ups, do as many as you can and then switch to knee pushups to get more reps. Practice slow ring rows or, attempt one regular pull-up and then switch to ring rows for the next two.
Intermediate
5 attempts at each of the following:
50 ft. broad jump in as few jumps as possible
3 pull-ups as slow as possible
Max set of press to handstands
Rest as needed between attempts.
Substitute presses to handstand for the freestanding handstand push-ups. If you are unable to execute a press to handstand, move to the wall for strict HSPU’s. Experiment to find the most challenging, yet successful scaling option.
CrossFit Juke Joint 