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Monday 140310

9
Mar

Monday 140310

Audrey and Kelsy educating the CrossFit World on the 10 General Physical Skills.  Which are what?

1) Cardiovascular/Respiratory Endurance

2) Stamina

3) Strength

4) Flexibility

5) Power

6) Speed

7) Coordination

8) Agility

9) Balance

10) Accuracy

Essentials

Strength/Skill:
Warm up:

2 sets:

  • Accumulate 30-45 seconds in an L-Sit
  • Accumulate 30-45 seconds in a Handstand Hold

Strength:

10 Sets: (EMOM)

  • Power Clean + Front Squat + Jerk

Skill:

WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 15 Wall Ball
  • 15 Box Jump
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

2 sets:

  • Accumulate 30-45 seconds in an L-Sit
  • Accumulate 30-45 seconds in a Handstand Hold

Strength:

10 Sets: (EMOM)

  • Clean & Jerk x 1.1 (rest 10 seconds between singles)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 15 Wall Ball
  • 15 Box Jump
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 sets:

  • Accumulate 60 seconds in an L-Sit
  • Accumulate 60 seconds in a Handstand Hold
  • Accumulate 60 seconds FLR

Strength:

10 Sets: (EMOM)

  • Clean & Jerk x 1.1.1 @ 75-80% (rest 10 seconds between singles)

Skill:

WOD:
AMRAP in 15 Minutes:

  • 200m Run
  • 15 Wall Ball
  • 15 Box Jump
Additional:
  • Mobility

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