230719

Warmup

1. Joint Mobility

• Wrist circles: 10 reps each direction
• Arm circles: 10 reps forward, 10 reps backward
• Shoulder circles: 10 reps forward, 10 reps backward

1. Dynamic Stretching

• Cat-cow: 10 reps
• Spiderman lunges: 5 reps each side
• Inchworms: 5 reps

1. Skill Work

• Handstand holds: Accumulate 2 minutes in total
• Muscle-up progressions: 5 reps of assisted muscle-up transitions or jumping muscle-ups

1. Core Activation

• Plank hold: 2 sets of 30 seconds
• Hollow body hold: 2 sets of 30 seconds

1. PVC Pipe or Barbell Warmup

• Pass throughs: 10 reps
• Overhead squats: 10 reps
• Snatch grip push press: 10 reps

Strength

A. Handstand Push-up Progression

• 5 sets of 5-8 reps of pike push-ups or strict handstand push-ups

B. Ring Muscle-up/Bar Muscle-up Progression

• 5 sets of 3-5 reps of kipping swings or banded transitions

C. L-sit Progression

• 5 sets of 10-15 seconds L-sit holds or knee tuck holds

Workout

Metcon: For Time:

• 800-meter Run
• 30 Kettlebell Swings (24/16 kg)
• 20 Toes-to-Bar
• 400-meter Run
• 20 Kettlebell Swings (24/16 kg)
• 15 Toes-to-Bar
• 200-meter Run
• 10 Kettlebell Swings (24/16 kg)
• 10 Toes-to-Bar

Scaling Options: Reduce the kettlebell weight as needed. Subsitute knees-to-elbows or hanging knee raises for toes-to-bar if needed.

Summary

Today's workout focuses on improving your gymnastic skills with a combination of handstand push-up progressions, muscle-up progressions, and L-sit progressions. The metcon includes running, kettlebell swings, and toes-to-bar to challenge your conditioning and core strength. Remember to choose appropriate scaling options to maintain proper form and intensity throughout the workout.