04 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Skill & Practice

10-15 minutes: Handstand hold / handstand walking (break out some obstacles!)
10-15 minutes: Bar/Ring muscle-up practice

B) Conditioning: Team Practice

In teams of 3-4

2 Athletes complete:
20 Clean (60/40 kg)
25 Handstand push-up
20 x Clean (70/50 kg)
25 Handstand push-up

2 Athletes complete:
20 Clean (70/50 kg)
15 Handstand push-up @ 2" deficit
20 Clean (80/55 kg)
15 Handstand push-up @ 2" deficit

* The athletes not working on the above will work to row as for as many cals as possible, switching the working athletes as often as they wish
* When the first pair has finished with their couplet they switch to the rower an carry on the row while the rowing pair moves to complete their couplet
* Score is time to finish the above workout minus calories (1 calorie = 1 second)
* E.g. If it takes 10:00 to complete the workout and the team rows 100 calories (100 seconds), the workout time is 08:20


Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
1 minute: Weighted forward fold
1 minute: Bottom of the squat hold
10/10 Calf raises

B) Strength

5 Sets:
5 Handstand push-up Negatives (Add deficits if possible)
1-3 Negative muscle-ups

15 minutes, for quality:
10 Ring row, with false grip
5-10 Strict ring dip
5-10 Toes to bar from L-hang


CrossFit

A) Conditioning

In teams of 2, each athlete must complete:
“Christine”
3 rounds for time:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps (20 in)
* Partner one completes all 3 rounds, followed by partner two
* Score is time taken for the pair to complete the workout
* Time cap: 24 minutes


B) Accessory

3 sets:
10 Posted single-leg deadlifts
10 Barbell hip thrusts
45 second side plank per side