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CrossFit 3/8/2018

7
Mar

CrossFit 3/8/2018

Warm Up

Mobility – Hips

3 rounds:
8 ring rows
8 push-ups
8 goblet squats
2 inch worms
20 sec crab bridge

then 3 sets of 5 with an empty barbell:
straight leg deadlifts
hang power snatch
snatch grip behind the neck press
overhead squat

WOD

AMRAP – 6 minutes

6 Thrusters
12 ‘heavy’ Russian Kettlebell Swings

Health: 45/35 Thrusters – 35/25
Athletic: 65/45 – 55/35
Performance: 95/65 – 70/55

6-9 rounds. This should be light and it should “tax” you… 45 seconds per round roughly.

Handstand Walk / Handstand Push Up 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