CFDC Athlete Spotlight: Dian S.
November 18, 2014
Thursday, 11/20
November 19, 2014


3 Rounds of
5 Dolphin Push-ups
10 Superman w/ Arm Retraction
5 Rolling Split Straddles
20 Jumping Jacks

Skill – Hand Stand Progression*
2 Rounds of 2 Wall Walkers + 10 Hollow Rocks
2 Rounds of 10-20 Alt Shoulder Taps + 5 Kip to Hip Bridge

* Everyone begins with Wall walks, if unable to progress to Alt Taps, they should sub two more rounds of 2 wall walkers in.

EMOM for 20min (5 rounds each)
A) Max HSPU OR 5 reps of scaled version**
B) 20 Flutter Kicks
C) 20 Band Pull Aparts
D) 40 Double Unders***

** HSPU scaling options:
RX’d = Hands on 25lb Plates + Ab Mat;
Scale Up = Hands on >45lb Plates + Ab Mat;
Scaled Down 1 = Hands on Floor + Single Ab Mat;
Scaled Down 2 = Pike Position with either toes (harder) or knees (easier) on Box;
Scaled Down 3 = Push-up with either toes or knees on floor.

*** Double Unders: May use minute to practice single skips if necessary or “skip, skip, double” attempts (preferable)


  1. Kara McIver says:

    Thanks Chris…

  2. Jessie says:

    You need to thank the photographer.