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CrossFit 3/1/2018

28
Feb

CrossFit 3/1/2018

Warm Up

Mobility – Shoulders

2 sets of:
10 ring rows
10 push-ups
10 air squats
10 jumping jacks.

Then 3 sets of 5 reps of each with an empty barbell:
single leg deadlift
strict press
good morning
front squat

WOD

“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
2to1 Singles for Double Unders

Taking it easy for the Open.  Treat this as a test and log a good score.

Skills Work

Get Upside Down Thursday

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