CrossFit: Main: A. handstand skill; 1. pushup + downdog 2. box hs hold/hs pushup on k/t 3. wall climb- hs hold 4. wall kick up- hspu with 1/ no abmat B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min) 1. HS hold Lvl6/5: wall facing/kick up Lvl4/3: box HS hold […]
Thursday July 13, 2023 Read More »
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: A. skill work for todays movements B. 6, 3 min rounds: 18 min total: 30 seconds handstand hold 30 seconds squat hold 30 seconds L-sit hold Longevity: Three sets of: Back Squat x 6-8 reps 60 sec rest Medicine Ball Hamstring Curls x 15 Rest 60 seconds Hollow body roll to superman x 5
CrossFit: A. Three sets of: Back squat x 8-10 reps @ 45-65% Rest 60 seconds Nose-to-wall/Box handstand hold x 45-60 seconds Rest 60 seconds Side plank x 30 seconds each side Rest 60 seconds B. In teams of three, row as many meters as possible in 12 minutes QuickFit: 3 rounds for time: Ring Rows
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Bent-Over Barbell Row x 10 reps Station 2 – Dumbbell Death March x 20 steps (10 each leg) Station 3 – Nose-to-Wall Handstand Hold x 45-60 seconds
A. Skill work/scaling for todays movements B. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dips x 15-20 reps Station 2 – Handstand Hold x 45-60 seconds (perform with nose to wall if capable of doing so) Station 3 – L-Sit or tuck sit x 45-60 seconds
Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 –Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken)
Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
Every minute, on the minute, for 15 minutes: Minute 1 – hand stand hold x 30-45 sec. Minute 2 – hollow hold x 30-45 seconds Minute 3 – strict pullups x 5-8 reps (any grip)
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′
