Friday
50-40-30-20-10 reps for time: Calorie Row Shoulder-overhead Rx: 95/65 Sc: 65/35
Thursday
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….
Wednesday
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
Tuesday
Teams of 3: 1 working at a time: AMRAP 20 min: 50 wallball 50 russian KB swing 50 calorie bike
Monday
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)
Saturday and Sunday
(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
Saturday and Sunday Read More »
Friday
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
Thursday
AMRAP 8 min: Rx: 2 thrusters (95/65), 2 bar facing burpees 4 thrusters, 4 bar facing burpees.. continue adding 2 reps Sc: 2 thrusters (65/45), 2 bar facing burpees 4 thrusters, 4 bar facing burpees… continue adding 2 reps.
Wednesday
Team WOD Teams of 3: 1 works at a time, alternate athletes whenever needed 50-40-30-20-10 reps for time: Assault bike calories Chest-bar/chin over bar pullups GHD/abmat situps
Tuesday
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/below knee snatch B. EMOTM x 12 min Odd min: Rx- 10 burpees. Sc: 6 burpees Even min: 1 high hang snatch + 1 below knee snatch (add weight each round)
