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Tuesday 130716

15
Jul

Tuesday 130716

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Seconds Jumping Jacks
  • :15 Seconds Air Squats
  • :15 Seconds Mountain Climber
  • :15 Jump Squat

Strength:

Skill:

Handstand Push Up Work

  • Push-up
  • Tripod
  • Headstand
  • Headstand Balance
  • Headstand Balance Kip to Plank
  • HSPU Hold Against Wall
  • HSPU (Negative)
  • Kipping HSPU
WOD:
3 Rds For Total Reps:

  • 1 Minute Burpee
  • 1 Minute Box Jump Over
  • 1 Minute KB Swing
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:3 Sets:

  • :15 Seconds Jumping Jacks
  • :15 Seconds Air Squats
  • :15 Seconds Mountain Climber
  • :15 Jump Squat

Strength:

Skill:

Handstand Push Up Work

  • Push-up
  • Tripod
  • Headstand
  • Headstand Balance
  • Headstand Balance Kip to Plank
  • HSPU Hold Against Wall
  • HSPU (Negative)
  • Kipping HSPU
WOD:
3 Rds For Total Reps:

  • 1 Minute Burpee
  • 1 Minute Box Jump Over
  • 1 Minute KB Swing
  • 1 Minute Rest
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:3 Rds NFT:

  • Muscle-Ups x 3-6
  • Nose-to-Wall Handstand Hold x 60-90 seconds
  • L-Sit x 30-60 seconds

Strength:

A) 3 Sets:

B) Jerk

  • Set 1 – 3 reps @ 60%
  • Set 2 – 2 reps @ 70%
  • Set 3 – 2 reps @ 80%
  • Sets 4-8 – 1 rep @ 90+%

*Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load. (THIS IS NOT A TIME TO MAX OUT)

Skill:

WOD:
3 sets for max reps of:

  • 30 seconds of Handstand Push-Ups
  • 30 seconds of Rest

Followed immediately by…

3 Sets for max reps of:

  • 30 seconds of Stationary Dips
  • 30 seconds of Rest

Followed immediately by…

3 Sets for max reps of:

  • 30 seconds of Push-Ups
  • 30 seconds of Rest
Additional:
  •  10 Minutes Mobility

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