4 burpees over db 17 minute time cap on every minute including first minute buy in with 4 burpees over db.
Floor pike around the worlds crossfit.
Scale to knees then scale to 12 kneeling shoulder taps.
Freestanding handstand practice 3.
Sunday november 5 2017 crossfit sport.
10 push ups hspus.
A 4 sets of.
Every time you break perform 15 kick backs weightlifting a.
In partners 2min barbell lunge 400m mb run together 2min pike around the worlds prowess lite for time.
B follow up every 2 minutes x 5 sets.
Box pike around the worlds then everyone.
Lastly to a sit up assisted sit up.
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.
8 single arm db thrusters 8 tuck ups 8 plank to bottom of squat 8 split stance bent over db row emom.
Place your feet on a box chair or ottoman and walk hands back to a pike position.
Floor pike around the worlds accumulate as many meters as possible in 12 min.
For db thrusters and db rows use one arm for 1 full round.
Pick an option you feel comfortable getting inverted with.
Home wod 2 6 2020 8 rounds of.
We are looking to be stacked if you re against the wall think hollow.
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.
Switch directions each round.
Power clean front squat.
10 min amrap of.
Then in remaining time chip away at 8 rounds.
Box pike walk outs practicing getting upside down on box 3.
5 x 30 60 seconds on wall 2.
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.
On box focus on stacking hips over shoulders and shoulders over hands.
Establish a heavy triple back squat not 3 rm.
Handstand walk accumulate as many meters as possible in 12 min every time you break perform 30 double unders fitness.
The workout of the day at crossfit den haag.
Hspu practice no more than 5 reps at a time 4.
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.
Thursday february 15 2018 crossfit sport.
Scale the height climbed to half.
Scale to a v up or bent knee raises.
Wuwod 2 rounds in 10 mins of.
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.
12 dual db around the worlds 20 banded hammer curls rest 90.
