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CrossFit 8/28/2018

28
Aug

CrossFit 8/28/2018

Gymnastic warm up:
2 rounds for quality
8 inch worms
8 Push Up
30 Second doorway stretch (each arm)

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

Scale-
15 second side plank (each side)
10 Second Tripod headstand hold
Plank hold with 10 shoulder taps
2 Wall Walks
25’ panther walk

Gymnastics Strength:
5 Minute Handstand Push Up Test
In a 5 minute window, see how many reps you can get. Go for big giant sets.
Scale 1- Pike Push Ups
Scale 2- Push Ups

WOD:
5 Minute AMRAP
Buy In 15/10 Cal Bike
Then
12 Russian KB Swings
10 Sit Ups

Rest 2 minute x3

Scaled: 35/25
Masters: 55/35
RX: 55/35

Intent: Each round should be identical, set a pace early and add hold it.

Sweat Class
“Ball so hard”
Warm up: In a 5 minute window
Beginner – 30 ball slams
Advanced – 60 ball slams
Rest 1:00
EMOM x 10 minutes
Row 0:40
Rest 1:00
Alt. EMOM x 10 minutes (don’t work longer than :40)
15 ball slams / 15 squats (holding ball)