A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5 B. AMRAP 8 min: Level 1: 90 Single unders 15 DB thrusters (25/10) Level 2: 25 double unders 15 DB thrusters (35/20) Level 3: 45 double unders 15 DB thruster (50/35)
Teams of 2: 5 rounds/20 min total: 1 person works @ time, alternate when needed 1 min max calories on rower 1 min max box jump overs 1 min max pullups 1 min rest
8-11a: Open Gym 10-11a: Weightlifting class, week 5/day 2 11a-Noon: Members team WOD
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A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges….
A. AMRAP 8 min: 10 burpees jumping over DB anyhow 20 alternating DB snatch- 10 per arm (50,35) (35,20) B. Tabata abmat situps 20x10x8 Score H/L/total
Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Level 1: 80 single unders. Level 2: 20 double unders. level 3: 40 du Even min: 1 below knee snatch + 1 OHS (add weight each round)
(Follow us on Social media as team HCF competes in Richmond!) 9-11a: Open gym. 10-11a: Weightlifting class, week 4/day 2 11a-Noon: FREE members only team WOD
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Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10 reps Station 2 – Bottom’s Up Kettlebell/DB Carry x 25 Ft. each arm (good positioning- go heavy if possible) Station 3 – Bent-Over Barbell Row x 8-10 reps Station 4
