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.
Floor pike around the worlds crossfit.
Then in remaining time chip away at 8 rounds.
12 dual db around the worlds 20 banded hammer curls rest 90.
4 burpees over db 17 minute time cap on every minute including first minute buy in with 4 burpees over db.
8 single arm db thrusters 8 tuck ups 8 plank to bottom of squat 8 split stance bent over db row emom.
Scale to a v up or bent knee raises.
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.
Thursday february 15 2018 crossfit sport.
10 min amrap of.
The workout of the day at crossfit den haag.
Then scale to 3 pike round the worlds.
On box focus on stacking hips over shoulders and shoulders over hands.
Power clean front squat.
In partners 2min oh barbell lunge 115 75lbs 400m mb run together 2min handstand walk fitness.
In partners 2min barbell lunge 400m mb run together 2min pike around the worlds prowess lite for time.
Box pike around the worlds then everyone.
B follow up every 2 minutes x 5 sets.
Wuwod 2 rounds in 10 mins of.
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.
Lastly to a sit up assisted sit up.
Establish a heavy triple back squat not 3 rm.
Box pike walk outs practicing getting upside down on box 3.
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.
Scale to knees then scale to 12 kneeling shoulder taps.
Place your feet on a box chair or ottoman and walk hands back to a pike position.
Scale the height climbed to half.
10 push ups hspus.
10 push ups hspus 100m run 40 double unders single unders.
For db thrusters and db rows use one arm for 1 full round.
Home wod 2 6 2020 8 rounds of.
Freestanding handstand practice 3.
Hspu practice no more than 5 reps at a time 4.
5 x 30 60 seconds on wall 2.
Floor pike around the worlds accumulate as many meters as possible in 12 min.
Pick an option you feel comfortable getting inverted with.
Switch directions each round.
We are looking to be stacked if you re against the wall think hollow.
70 double unders 60 wall ball shots 50 sit ups 40 box jumps.
A 4 sets of.
10 wall walks then choose one.
