Workout of the Day

Fitness

A. For 15 minutes, practice:
15-30 second Handstand Holds
Pull-Ups or Muscle-Ups
*Work up to Thruster weight during this time. 

B. 12-9-6 rep rounds for time of:
Bar Muscle-Ups
Thrusters (155/105lbs)
OR
21-15-9 rep rounds for time of:
Thrusters (95/65lbs)
Pull-Ups
Ring Dips
*12 minute time cap. 

 

Competition

A. Barbell WOD

B. Skill
4 sets of:
20m Handstand Walk
15 second L-Sit
Rest 3 minutes

C. Conditioning
12-9-6 rep rounds for time of:
Bar Muscle-Ups
Thrusters (155/105lbs)
-rest 5 minutes-
21-15-9 rep rounds for time of:
Thrusters (95/65lbs)
Pull-Ups
Ring Dips
*30 minute cap. 

 

Barbell

A. 10 minutes of Movement Prep/Warm-Up:
1 Snatch from High-Hang + 1 Snatch Balance, 4-5 sets
*Position work with light weight

B. 20-25 minutes of Snatch:
1 Snatch from High-:Hang + 1 Hang Snatch
5 sets @ 75%

C. 20 minutes of Squats:
Front Squat
1 x 3 @ 55%
1 x 3 @ 70%
2 x 5 @ 75-80%

 

Skill

Warm-Up
1) General Wrist and Shoulder Prep
2) Activation and Movement Prep
Three sets of:
30 second Handstand
30 second Hollow Body Hold
30 second Front-to-Back Swing

Training
A. Front Lever Hold, 5 sets of 10 seconds; rest 3 minutes
*Choose challenging variation. 
**During rest perform a 30 second Handstand Hold

B. Press Handstand Variation, 5 sets of 3-5 reps; rest 3 minutes
*During rest, perform a 10-15 second L-Sit. 

 

Modified Gym Hours this Week

Reminder that we will be running a modified schedule this coming week starting on Friday and running until Monday. Storm and Callum are going down to an athlete camp to learn from some of the best athletes/coaches in CrossFit, should be an amazing experience but we apologize for any inconvenience this may cause.

The modified hours are as follows:

Friday August 7th: ONLY 3:30-6:30pm Open Gym
Satuday August 8th: 10am-12pm Open Gym
Monday August 10th: ONLY 3:30-6:30pm Open Gym

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