Tuesday 3/20
CrossFit: A. Pistol progression B. For time: 10 min cap. 30 pistols 25 situps 20 pistols 25 situps 10 pistols 25 situps QuickFit: 4 rounds for time: Run 400m 15 body rows
CrossFit: A. Pistol progression B. For time: 10 min cap. 30 pistols 25 situps 20 pistols 25 situps 10 pistols 25 situps QuickFit: 4 rounds for time: Run 400m 15 body rows
CrossFit: A. Pistol Progressions B. Pistol/pistol scale tabata 20x10x8 Longevity: A. Deadlift mechanics kb+barbell B. Deadlift increasing weight/ decreasing reps 5-4-3-2-1 QuickFit: 3 rounds 1 min bike 1 min slam balls 1 min jump rope 1 min air squats 1 min rest ** CrossFit Open
Hoosier CrossFit “Cindy” AMRAP 20 Min: 5 pull-ups 10 push-ups 15 squats or Level 3: “Mary” AMRAP 20 Min: 5 handstand push-ups 10 alternating pistols 15 pull-ups QuickFit For time: 40 Russian KB Swings 20 DB Push Presses 30 Russian KB Swings 15 DB Push Presses 20 Russian KB Swings 10 DB Push Presses
Hoosier CrossFit: Teams of 2: 100 pull-ups 80 GHD sit-ups 60 pistols, alternating 40-cal row 20 DB/KB push press, alternating *one partner works at a time, splitting reps as needed QuickFit: Four sets of: Run 400m Russian swing 53/35 Goblet squat DB 35/20
Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Pistol progressions
A. Turkish Getup/pistol progressions B. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
Gymnastics skill development: A. Pistol progressions 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot