27 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work: Bar Muscle-ups

EMOM x 7:
1-5 Bar muscle-ups

B) Conditioning: Team Training

In 14 minutes:

In teams of 2, each individual completes:
21-15-9 Wall ball (9/6 kg)
9-15-21 Pull up

In remaining time...

Set a 1RM for the complex
1 Clean + 1 Hang clean
* One bar per pair
* Ideally, work in a Male / Female pair


Gymnastics Strength & Skills

A) Flexibility

12 minutes, for quality:
2-3 Skin the cats, with 3 second hold at the bottom
1 minute couch stretch per side

B) Strength

15-20 minutes, for quality:
3-5 Strict wall facing handstand push-up
5-10 Strict chest to bar pull-ups
5 High box jump (stick landing)

For quality:
20 Wall climbs, with 10 second hold on the handstand

C) Flexibility (Round 2!)

2 rounds of:
20 Roll to pike stretch
20 Roll to pancake stretch
20 PVC pass throughs


CrossFit

A) Strength / Conditioning

Every 3 minutes for 15 minutes:
5 Deadlifts @ 70%+ of 1RM
5-10 Strict pull-ups
* Rx+: Strict chest to bar pull-ups

– Rest 5 minutes –

In teams of 3, 10 minutes: Max calorie assault bike or row

* Switch as needed
* Each effort should be 100% effort sprint


B) Accessory

4 Supersets:
10-12 Barbell bicep curls
10-12 Dumbbell skull crushers