Row 1000m switching every 250m
Then 2 rounds:
20 GI Janes/ or chest to bar/ or bar mu
40 wall ball 20/14
60 KB Swings 53/35
80 box jumps 24/20
100 sit ups
Sprint 400m ( can be broken up into 100’s and 200’s)
Row 1000m alternating every 250m
Row 2500 meters
Every minute on the minute switch between rowing and death by burpee
A- row 1 min
B- 1 burpee
B- row 1 min
A- 2 burpees ….etc….etc
until 2500 meters is accumulated
100 burpees with 1ft jump to target
cash out – 1mile run (not meant to be an all-out effort)
Strict Press 5 reps at 70%
Strict Press 3 reps at 80%
Strict Press 1 rep at 90%
Asst: 4 rounds:
#135/#95 #95/#65 #75/#45
3×10 Weighted Dips
100 Hammer Curls
A) 1000m row for time
B) Max muscle ups in 4min
(sub is Max low ring MU transitions)
*can be done in any order if classes are large
15 push press 75/55
Deadlift 3 reps at 65%
Deadlift 3 reps at 75%
Deadlift 3 reps at 85%
Asst: 5 rounds
50 ft yolk walk (add weight each round if possible)
rest 2 min
50 GHD sit ups
50 Back ext
** add weight if you can
3RM to 1Abmat on chest
8 toes to bar
40 doubles under
1x rope climb
15x3reps at 70% ; rest as needed between sets but reps need to be FAST
2 Ways To Bulletproof the Freestanding Handstand
Similar to getting the muscle up or the perfect snatch, the infamous freestanding handstand is another “holy grail” of movement in the CrossFit World.
The following is a post by Breaking Muscle.
The handstand is a symbol of body integration and impressive control. But one of the hardest parts is learning how to do it unsupported, with good technique. In order to improve, focus on basic progressions and the minute details that will add up to big changes.
Two steps that will accelerate your learning process are:
1. Use the frogstand position to sharpen the strength and control in your fingers.
2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.
The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand:
1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees.
2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.
To begin the true handstand:
1. Place your palms on the ground again, arms fully extended.
2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step.
3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart.
When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By this point, you will have learned vital skills that will make your hard-earned handstand bulletproof.
Bench Press 3 reps at 65%
Bench Press 3 reps at 75%
Bench Press 3 reps at 85%
:30s max tire flips
:30s max HSPU
:30s max stric pull up
:30s max push ups
-Rest 2 mins-
Partner MASH UP
Teams of 2:
4 RFT ( one person completes a full round and tags partner-2 rounds each)
4 power clean
4 front squat
4 shoulder to overhead (#135/#95- #95/#65- #75/#45)
rest 5 min
30-20-10 ( Split up reps however you like, one person works at a time)
Hand Release Push up
Rest 5 min
( Each person must row every round- then the rest of the reps for other movements may be split however you like)
Row 25 cals
30 Dead Lifts (#185/#155-#155/#105-#135/#95)