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CrossFit 2/15/2018

14
Feb

CrossFit 2/15/2018

Warm Up

Mobility – Shoulders

3 sets of:
20 sec crab bridge
10 hollow rocks
10 squats

3 sets of 5 with an empty bar:
shoulder press
push press
push jerk
reverse lunge

WOD

AMRAP – 10 min

5 toes-to-bar
10 walking lunge (ea leg)
15 American kettlebell swing

Health: 35/25 – sit ups
Athletic: 55/35 – toes to kb
Performance: 55/35

Handstand / HSPU Skill Work

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