29 Sept 2018 – Dodgeball! (and some rowing...)

WORKOUT OF THE DAY

CrossFit

A) Conditioning

5 x 1000m Row
* Rest 5 minutes between efforts

B) Dodgeball!


Competition Class

A) 7 x 20 seconds on : 40 seconds off:
Handstand push-ups
* Start each set strict, kip when needed
* If you cannot move for the full time, hold a handstand position


- 5 minutes rest -

B) 7 x 20 seconds on : 40 seconds off:
Power snatch
* Aim for 50-60% of 1RM
* Your aim is to cycle the barbell efficiently
* Increase load depending on how well you moved the bar last week


- 5 minutes rest -

C) 7 x 20 seconds on : 40 seconds off:
Toes to bar

D) Bar Muscle-up Skill Work

2 sets of:
10 Arch under bar jump to support
– Rest 30 seconds –
10 Kipping knees-to-chest
– Rest 30 seconds –

Followed by. . .

2 sets of:
5 Target reach swing
– Rest 30 seconds –
5 Air chair swing
*These can be singles or multiple reps per attempt.
– Rest 30 seconds –

Followed by. . .

3 sets of:
5 Swinging knees to bar
– Rest 30 seconds –
1-3 Bar Muscle-Up

D) "Lucky 7's"

5 Rounds for time:
7 Bar Muscle-Ups
7 Dumbbell Clusters (AHAP)