Monday, February 11, 2019
CrossFit ClassesA. Teams of 2, alternating rounds for QUALITY tabata: 20 on x 10 off x 8 sets (8 min) P1: rope climb, P2 rest alternate each round
Monday, February 11, 2019 Read More »
CrossFit ClassesA. Teams of 2, alternating rounds for QUALITY tabata: 20 on x 10 off x 8 sets (8 min) P1: rope climb, P2 rest alternate each round
Monday, February 11, 2019 Read More »
CrossFit Skill work: Rope Climbs 1. Rope lowers 2. Spanish wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY: Tabata :20 on x :10 off x 8 sets (8 min) P1: rope climb, P2 rest alternate each round QuickFit AMRAP 12 min: 10 Left-Arm DB Push Presses 10 Right-Arm DB Push Presses 10
Thursday, November 1 Read More »
CrossFit: Team Workout AMRAP 15min: Teams of 3, performed relay style: 50′ Sled Push (25 down, 25 back) each 1 rope climb (each) 10 box jumps (each) Quickfit: 10 min death by assault bike directly into tabata sit-up *intention is that each set of cals on assault bike are completed as fast as possible Min
CrossFit: gymnastics/skills/asymmetry Skill: Rope Climb/ HShold/ V-ups skill Alternating EMOM x 18min (6 sets) 1. Rope Climb 2. Handstand Hold 3. V-up Longevity: Alternating EMOM x 18 min (6 sets) 1. Rope Lowers 2. Prone Plank Hold 3. Hollow Hold/ Tuck Hold Quickfit: 3 rounds for time: 5 Dumbbell Box Step-Overs 10 Ring Rows 15
CrossFit: Skill: Rope Climb Skill Work 1. Rope Lowers 2. Spanish Wrap 3. J-Hook WOD: Teams of 2, alternating rounds for QUALITY Tabata: 20 on x 10 off x 8 sets (8min) P1: Rope Climb, P2: Rest Alternating each round Longevity: Aerobic Recovery- Conversational Pace Moving; 18 min: Every 2 min switch stations x3: Row
A. Skill work for today’s movements rope climb: https://www.youtube.com/watch?v=53WgYmEwGh4 B. Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents *scale to 1 rope climb + 3 rope lowers or 6 rope lowers Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time Minutes 5-6 & 11-12: Handstand Walk 30′
A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed each round
A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed each round