handstand push up negative

08 June 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes


Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang

OR

10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


CrossFit

A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up

Or

Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

10 Feb 2019 - 2019 CrossFit Open Teams Announced!

WORKOUT OF THE DAY

Engine Work

5 x 3 minutes on : 3 minutes off:
400m Run
15 Burpees
In remaining time, max rep dumbbell hang clusters

Specialist Sundays

A) Skill Focus

Every 90 seconds, for 12 minutes, alternate between:
3 Tall snatch
3 Snatch balance
* Focus on speed under the bar

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power snatch + 1 hang snatch + 1 snatch balance

C) Every 30 seconds for 6 minutes:
1 snatch @ heaviest weight from A

Barbelles Lifting Class

A) Sumo Deadlift
5 x 3 @ 80%

B) Pull Up Variation
4 x 5

C) Gymnastics EMOM
Min 1: 20 Handstand Hold / 1-3 HSPU Negatives
Min 2: 5 Toes to Bar
Min 3: 12 Weighted Deadbug

ARE YOU IN?

There’s still time to get involved in the 2019 CrossFit Open!

SIGN UP FOR THE OPEN HERE AND DON’T FORGET TO LIST CROSSFIT 1864 AS YOUR AFFILIATE!