Tuesday
WOD: A. Back Squat EOMOTM: 1. 5 x 65% 3. 5 x 75% 5. 5+ 85% B. AMRAP 5 min: burpee box jump overs (24,20”) Face any direction on box, step up and over as a modification.
March 2016
Monday
WOD: A. 10-15 min handstand walk progression. box/wall/wall walk in https://gymnasticswod.com/content/handstand-walk-progression-pt1 B. EMOTM x 12 min: Odd: 30-45 seconds of handstand progression you can stay consistent with. Box rock from side-side/kick up rock from side-side/ distance from wall-walk in. Even: 10 tall box step ups- 5 per side. Pick a height you can get into
Saturday and Sunday
Saturday March 5. 8-10a: Open Gym- Open WOD 16.2 makeup. 9a: CF Kids 930a: Mobility 10a: Olympic lifting: Clean and Jerk 11a: MARCH FREE community workout. Sunday March 6. Gym Closed- REST DAY!
Saturday and Sunday Read More »
Friday
WOD: Handstand pushup skill work A1. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 A2. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 B. warmup/loading for deadlift C. Alternating EMOM x 10 min: Odd: 3-5 kipping handstand pushups Even: 5 deadlifts (55-65% of 3rm.) *goal here is position and bar speed.
Thursday
WOD: A. Row skill work: https://www.youtube.com/watch?v=iax91hM0aA8 B. 5 x 3 min / 1 min easy (20 min total) Row five 3 minute pieces. Row for one minute at light pressure between each piece. *log distance in meters for each 3 min piece. C. clean off rowers! seat, handle, slide + post mobility hamstring work.
Wednesday
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder Press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
