l-hang

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

24 Apr 2017 – Bring on the Bench

WORKOUT OF THE DAY

A) Strength: Bench press

1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x AMRep @ 85%

*Perform 20 band pull-aparts after each set

B) Accessory

B1) Alternating EMOM x 16
Minute 1: 10/10 Single arm strict press
Minute 2: 10 T-Bar row
Minute 3: 10/10 Shoulder external rotation
Minute 4: Rest

B2) 10-15 minute AMRAP, for quality
10 Hollow to tuck
10 second L-hang
50m Single arm overhead carry

11 Jan 2017 – Our First Strength in Balance Session

WORKOUT OF THE DAY

A) Strength: Front Squat

3 @ 82%
1 @ 88%
3 @ 82%
1 @ 90%
3 @ 82%
1 @ 93%

B) Conditioning
For time:
21-18-15-12-9
Thrusters (42.5/30 kg)
Toes to bar
* Time cap: 15 minutes
 

Strength in Balance (6.30 – 7.30 pm)

The next 8 weeks will focus on common issues that lead to lower back pain. This includes hip stability, core strength and mobility.

MOBILITY DRILL OF THE WEEK