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CrossFit 8/14/2018

13
Aug

CrossFit 8/14/2018

Gymnastic Warm Up:
2 rounds for quality
30 Second banded lat stretch
5 Hollow to arch hold roll over
10 KB windmills
10 Scap Pull Ups

Gymnastics Upper Body Pressing Progression:
10 Minutes of play
20 Sec Side Plank (ea side)
15 Second Handstand Hold
Handstand hold nose to wall with 10 shoulder taps
Max Handstand Walk (or 25’ panther crawl)

Scale-
15 second side plank (each side)
10 Second Tripod headstand hold
Plank hold with 10 shoulder taps (progress walking up the wall)
25’ panther walk

Gymnastics Strength:
E(2)MOM- 3 sets
5 Strict deficit handstand push up @40×1

Scale 1- 5 strict hspu’s
Scale 2- 8 deficit push up

WOD:
4 Minute Amrap
Buy in: 60 double unders
Then:
4 Handstand Push Ups
8 Box Jump 24/20”

Rest 2 min x4

Scaled: 100 singles – 6 Push Ups
Masters: As Written
RX: As Written

Intent: Manage heart rate after completing jump rope. Push your pace but each round should have the same score.

Sweat Class
“Crunches in Bunches”
EMOM x 9 (ascending times) – Jump Rope
:10,:20,:30,:40.:50,:40,:30,:20,:10
Rest 1 Min
Tabata Sit Ups
Rest 1 Min
Tabata Ball Slams
Rest 1 Min
EMOM x 9 (ascending times) – Row
:10,:20,:30,:40.:50,:40,:30,:20,:10

Intent: Have fun. Be encouraging in these sit ups. High fives as they complete each rep, bring smiles.