Power clean front squat.
Floor pike around the worlds crossfit.
5 x 30 60 seconds on wall 2.
Then in remaining time chip away at 8 rounds.
1 x 1 min handstand hold or floor pike up dog 2 x wall climbs to ability height 3 x shoulder around the worlds each direction 4 x downward dog to cobra 5 x long ring pushouts wod 1 10 min amrap of.
On box focus on stacking hips over shoulders and shoulders over hands.
8 burpees 32 double unders 8 american kb swings 53 35 at home programming warm up amrap x 8 minutes 3 slow push ups 6 walking lunges w stretch 9 jumping jacks 100m jog.
Switch directions each round.
Wuwod 2 rounds in 10 mins of.
Sunday november 5 2017 crossfit sport.
Hspu practice no more than 5 reps at a time 4.
Freestanding handstand practice 3.
Home wod 2 6 2020 8 rounds of.
10 min amrap of.
10 push ups hspus.
The workout of the day at crossfit den haag.
4 burpees over db 17 minute time cap on every minute including first minute buy in with 4 burpees over db.
Her suggestion for those of us doing the box or pike position was to stay centered and do two shoulder taps pivot left around the box round the world style or on plates to a diagonal or perpendicular position do two shoulder taps then shift back to center shift right shift back to center.
For db thrusters and db rows use one arm for 1 full round.
In partners 2min barbell lunge 400m mb run together 2min pike around the worlds prowess lite for time.
Pick an option you feel comfortable getting inverted with.
10 wall walks then choose one.
Then scale to 3 pike round the worlds.
Scale to a v up or bent knee raises.
70 double unders 60 wall ball shots 50 sit ups 40 box jumps.
In partners 2min oh barbell lunge 115 75lbs 400m mb run together 2min handstand walk fitness.
8 single arm db thrusters 8 tuck ups 8 plank to bottom of squat 8 split stance bent over db row emom.
Thursday february 15 2018 crossfit sport.
Lastly to a sit up assisted sit up.
Place your feet on a box chair or ottoman and walk hands back to a pike position.
Scale to knees then scale to 12 kneeling shoulder taps.
Floor pike around the worlds accumulate as many meters as possible in 12 min.
A 4 sets of.
Establish a heavy triple back squat not 3 rm.
12 dual db around the worlds 20 banded hammer curls rest 90.
B follow up every 2 minutes x 5 sets.
We are looking to be stacked if you re against the wall think hollow.
Scale the height climbed to half.
Box pike walk outs practicing getting upside down on box 3.
Box pike around the worlds then everyone.
Handstand walk accumulate as many meters as possible in 12 min every time you break perform 30 double unders fitness.
