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.
5 x 30 60 seconds on wall 2.
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.
Box pike walk outs practicing getting upside down on box 3.
70 double unders 60 wall ball shots 50 sit ups 40 box jumps.
Floor pike around the worlds accumulate as many meters as possible in 12 min.
Power clean front squat.
B follow up every 2 minutes x 5 sets.
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.
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.
For db thrusters and db rows use one arm for 1 full round.
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.
On box focus on stacking hips over shoulders and shoulders over hands.
Place your feet on a box chair or ottoman and walk hands back to a pike position.
Hspu practice no more than 5 reps at a time 4.
Then scale to 3 pike round the worlds.
Pick an option you feel comfortable getting inverted with.
Scale to knees then scale to 12 kneeling shoulder taps.
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.
10 min amrap of.
Establish a heavy triple back squat not 3 rm.
Freestanding handstand practice 3.
Wuwod 2 rounds in 10 mins of.
Scale the height climbed to half.
Sunday november 5 2017 crossfit sport.
Home wod 2 6 2020 8 rounds of.
10 push ups hspus.
10 wall walks then choose one.
We are looking to be stacked if you re against the wall think hollow.
12 dual db around the worlds 20 banded hammer curls rest 90.
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.
In partners 2min oh barbell lunge 115 75lbs 400m mb run together 2min handstand walk fitness.
Scale to a v up or bent knee raises.
10 push ups hspus 100m run 40 double unders single unders.
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.
A 4 sets of.
