23 January 2016

ArticleCrossFit - "Efficiency Tips: Handstand Push-Ups" with Chris Spealler

For those staying home and looking to get in some work ...

Warm-up
Jumping ... 3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Mobility
Shoulder Flexion and Extension
Couch Stretch

Metcon
25-20-15-10-5:
Push-ups
Lunges

want more? ...

25-20-15-10-5:
Shoulder Taps
Tuck Jumps

*** Everyone else, See you at the challenge ... ***

Here is what we are going through:

WOD #1
500/420m row
21 Burpee over bar
12 TTB (Rec = Knee Raises)

Each athlete must complete 1 round of the above triplet. Athlete 2(3) may start as soon as Athlete 1(2) completes their row, but may not start their burpees until the athlete in front of them has completed theirs (ie. Only 1 athlete at a time doing each movement)

WOD #2
As a team complete:

21 Back Squat (225/135)(185/115)
150 Double Unders (Rec = Singles)
9 Muscle Up (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups)

15 Back Squat (225/135)(185/115)
120 Double Unders (Rec = Singles)
7 Muscle Ups (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups)

12 Back Squat (225/135)(185/115))
90 Double Unders (Rec = Singles)
5 Muscle Ups (Masters = choice of MU or 2x C2B. Rec = Burpee Pull Ups)

Any athlete may complete any # of reps of any movement

WOD #3
With 1 bar and within 10:00 set max lifts of the following

Power Snatch
Clean (Squat or power accepted)
Bench Press

Score is combined team total lifted. Each athlete must be credited to 1 lift.

WOD #4
“Frangabel”
For Time:
Athlete 1 will complete
“Isabel”
30 Snatches (135/85) (115/75)

Athlete 2 will then complete
“Grace”
30 Clean & Jerk (135/85) (115/75)

Athlete 3 will then complete
“Fran”
21-15-9
Thrusters (95/65)(75/55)
Pull Ups (2x Ring Rows)

Time Cap is 12:00