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CrossFit 2/22/2018

21
Feb

CrossFit 2/22/2018

Warm Up

Mobility – Hips

4 min double under practice

then 5,4,3,2,1 with an empty bar:
straight leg deadlift
barbell row
hang muscle clean
shoulder press
front squat

WOD

Buy In:
15/12 Muscle Ups

Then 4 rounds
Kipping Ring-dip
30 goblet lunge (15 ea leg)

Health: 20 Perfect Deep Ring Rows – 10 Burpees – 20/10# Lunge
Athletic: 20 Pull Ups – 15 Strict Push Ups – 45/25# Lunge
Perfromance: Muscle Ups – 10 “Good Rep” Ring Dips – 55/35

Handstand Walk / HSPU Skill Work (Cycle 2)

Moving straight through each giant set. Respect the rest.  This is gymnastic conditioning.  Added a bike to get heart pumping.

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 2minutes between sets)
10 Cal Bike
+
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)
15 Cal Bike
+
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)
20 Cal Bike
+
Straddle Press to Handstand
+
Free Handstand Push Up into 10’ Handstand Walk
+
180 Pirouette into 10’ Handstand Walk
+
Straddle Down