Today’s Skills Class with Coach Kathleen is all about handstand walks and handstand holds – get inverted with us at 12:30!
Giant Set:
Seated Dumbbell Press 3 x 10
Ring Rows 3 x 10
Hollow hold 3 x :30
rest as needed
60m Handstand Walk Buy in –
Then 3 Rounds for time:
20 WBS 20/14
30 abmat Sit Ups
40 Double Unders
Have a friend interested in CrossFit? Have them join the Free Class with Coach Laura at noon!
Rope Climb Technique:
RX: 8-10 L-Sit Rope Climbs (12′-15′)
FX: 10 Climbs for Time (12:00 Cap)
“2015 Nutter Chipper”
For time:
20 air squats
15 power snatches (Rx: 115/75; Fx: 95/65)
20 burpees
15 power cleans (Rx: 115/75; Fx: 95/65)
20 sit-ups
15 overhead squats (Rx: 115/75; Fx: 95/65)
20 pull-ups
15 push jerks (Rx: 115/75; Fx: 95/65)
20 push-ups
15 deadlifts (Rx: 115/75; Fx: 95/65)
Compare: 1/8/2015
“Olympic Total”
18:00 for each lift to Establish a 1 RM for
-Snatch (Full Squat Snatch)
-Clean and Jerk (Full Squat Clean)
Kipping Toes to Bar Technique: (https://www.youtube.com/watch?v=nD0K8GvZP9E&t=71s)
10 min of Handstand holds or TGU for athletes who have a kip or are proficient at T2Bs
AMRAP 4
27 Box Jumps 24/20
27 Shoulder to Overhead 115/80, Fx: 95/65
27 Toes To Bar, Fx: Knees to Chest
Rest 4:00
AMRAP 4
21 Box Jumps 24/20
21 Shoulder to Overhead 115/80, Fx: 95/65
21 Toes To Bar, Fx: Knees to Chest
Rest 4:00
AMRAP 4
15 Box Jumps 24/20
15 Shoulder to Overhead 115/80, Fx: 95/65
15 Toes To Bar, Fx: Knees to Chest
Score = total reps completed over all 3 rounds.
Deadlift Singles 3 x 6 (A)
*Reset Pulling Position each Rep
10 Rounds For time:
3 Front Squats 155/105, Fx: 135/95
6 Deficit Handstand Push ups 4″/2″, Fx: Floor/AbMat
*RX+ 185/125
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
AMRAP 30:
60 Double Unders
500m Row
40m Walking Double DB/KB Lunge 50/35, Fx: 35/20 (Front Rack)
30 Burpees
20 Double DB/KB Cleans 50/35, Fx: 35/20
Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Endurance WOD
Wednesday: Deadlift
Thursday: Toes to Bar
Friday: Olympic Total (Snatch/C&J)
Saturday: Rope Climbs/Chipper
Sunday: Bodyweight Strength/Skill
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
EMOM 10: 2 Back Squats (A)
AMRAP 15:
200 m Run
21 Kettlebell Swings 32/24, FX: 24/16
15 Abmat Sit ups
9 Muscle Ups (Fx: 9 Pull ups + 9 Ring Dips)
Jump in to our Skills Class at 12:30 today with Coach Kathleen, focusing on toes-to-bar and double unders!
At 4pm, come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and religions are welcome! Bring along a friend (or 2)! After, we’ll grab dinner if interested in hanging out! We will be discussing the way social media impacts our real relationships (with God and people)!
Plan to arrive around 3:45pm so we can get started on time.
Supersets:
Bench Press 3 x 10 (ME)
Single Arm DB Row 3 x 10 (each side)
4 rounds:
16 DB Snatches 50/30, Fx: 35/20
20 Goblet Lunges* 50/30, Fx: 35/20
24 Double Unders
*in place lunges