Thursday, October 25, 2018

24
Oct

Thursday, October 25, 2018

CROSSFIT 

Skill

Rope Climb Technique

Strength

Handstands (25 Min)

Shoulder & Wrist Warmup

HS Walk Strength/Stability:
Handstand shifts
4×8¬†(use poker chip)
-or-
“Handstand bench around the world
3×6 (3 to the right, 3 to the left)”

-Then-

Handstands: Accumulate 2 minutes
1) free standing
2) wall
3) box or wall walk as inverted as possible

WOD

For Time: (12 min cap)

Buy In: 600m Run
-Then-
3 Rounds
12 Weighted Walking Lunges (DB on shoulders)
6 HSPU
3 Rope Climbs

L1: 800m, 70/50, Deficit HSPU, Legless
L2: 600m, 50/35, HSPU, Rope Climbs
L3: 600m, 35/20, Pike HSPU, 3 rope climb attempts
L4: 400m, 20/15, DB OH Press, 6 knee to elbow on the rope

 

BOOTCAMP

Skill

Partner Run
3 x 100 M Relay Run
*rest 1 min once all completed*

WOD

27 Min AMRAP

10 Kettlebell Sumo Deadlift
20 Air squats
30 Situps
30 Plate Ground to Overhead
20 Walking Lunges
10 V-Ups

 

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