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CrossFit 2/8/2018

7
Feb

CrossFit 2/8/2018

Announcement:  Both gyms will be closed Saturday Feb 10th.  We are hosting (and have tons of coaches and members competing in New WODs on the Block.  Come cheer them on.  It will be at our downtown location.

Warm Up

Mobility – Hips

5 min double under practice

Then 3 rounds of:
8 reverse lunge steps
8 push-ups
8 ring rows
8 sit ups
8 single leg deadlifts (ea leg – opposite arm to leg)
100 foot single arm front rack carry (ea arm)

WOD

Tabata This!(20 sec work / 10 sec rest x 8 rounds)

Tabata Row
Rest 1 min
Tabata Squat
Rest 1 min
Tabata Pull Up
Rest 1 min
Tabata Push up
Rest 1 min
Tabata Sit up

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