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CrossFit 2/1/2018

31
Jan

CrossFit 2/1/2018

Warm Up

Mobility – Shoulders

3 sets
30 second crab bridge
30 second deep squat with elbows pushing knees out.

Then
3 sets of 5 with an empty bar:
straight leg deadlift
hang power clean
front squat
behind the neck press (snatch width)
overhead squat

WOD

4 rounds for time

5 Overhead Squat
10 Power clean and jerk
15 abmat sit-up
15 lateral burpee-over-bar

1 min rest

Health: 65/55 Front Squat – Push Ups for Burpees
Athletic: 95/65
Performance: 115/85

Handstand Push Up / Handstand Walk Skills

Beginner – “I can’t handstand walk, but I want to!” or “I can handstand walk about 12-15 feet, but not consistently…”
Complex x 3 Rounds (rest 2-3 minutes between sets)
Tuck Up Handstand (high donkey kick)
+
10 Pike Stand Weight Shifts
+
Front Roll into Tuck into Headstand
+
Reverse Burpee + Tuck Up Handstand
+
10 Pike Stand Weight Shifts

Advanced – “I can handstand walk up to about 20 feet, but need to get where I can do it in a fatigued state (i.e. a competition).”
Complex x 3 Rounds (rest 2-3 minutes between sets)
Straddle Jump to Handstand
+
10’ Handstand Walk
+
180 Pirouette into a Roll Out
+
Pike to Headstand
+
Press Out
+ 5’ Handstand Walk

Elite – “I can do 30 cal Assault Bike into a 50’ Handstand Walk in less than 3 minutes” & “I’m regionals ready and am ready to go to the games.”
Complex x 3 Rounds (rest 2-3 minutes between sets)
Straddle Press to Handstand
+
Free Handstand Push Up into 10’ Handstand Walk
+
180 Pirouette into 10’ Handstand Walk
+
Straddle Down