Tuesday, February 27, 2018

26
Feb

Tuesday, February 27, 2018

CROSSFIT

Skill/Strength

Pull:

Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor (feet on box)
Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.
Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees
Challenger: 3×10 Ring Row

Push:

Advanced: 3×8 Diamond push-up
Intermediate: 3×8 Diamond push-up from knees
Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee
Challenger: 3×8 Push-ups (scale accordingly)

Ring Myscle-Up Technique:

3×8 ring shoulder height jumping transition

WOD

18 Min Time Cap

500m Row or 1k/1000m/0.6miles Bike

3 Rounds:
6 Dumbbell Shoulder 2 Overhead
10 Box Jump Overs

400m Row or 0.8k/800m/0.48miles bike

2 Rounds:
9 Dumbbell Shoulder 2 Overhead
15 Box Jump Overs

300m Row or 0.6k/600m/0.36miles bike

1 Round:
12 Dumbbell Shoulder 2 Overhead
20 Box Jump Overs

L1: KB S2OH (White/Yellow), 30″/24″
L2: DB S2OH (35/20), 24″/20″
L3: DB S2OH (20/15), 24″/20″ Stepovers
L4: DB S2OH (15/12), 20″/17″ Stepovers

 

BOOTCAMP

Skill/Strength

One Leg KB Deadlifts
3 x 8 Each Leg

WOD

25 Minute AMRAP
2 – 4 – 6 – 8…
Renegade Rows
Lunges (can scale up holding dumbbells)
Dumbbell Shoulder to Overhead
Burpees

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