strict handstand push up

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

06 April 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Lone Wolf Qualifier 1 (Standards can be found here)

Part A
6 minute AMRAP:
2, 4, 6, 8...
Power cleans
Burpee box jump overs (24/20 in)

- 2 minute rest + transition -

Part B, Starting at 8:00
For time: 500m Row

B) Skill & Technique

00:00 to 10:00: Practice freestanding handstands
10:00 to 25:00: EMOM x 15 perform 2 snatch
25:00 to 35:00: EMOM x 10 perform 2-5 Muscle-ups


Gymnastics Strength & Skill

A) Flexibility

3 sets of:
10 Bridge-ups
1 minute pancake stretch

B) Strength

4-6 Sets for quality of:
10 Strict handstand push up or 15 Feet elevated push-up
10 Ring row
10 V-Ups

C) Midline
4 Sets of:
1 minute Wall facing handstand hold
1 minute L-Sit hold


CrossFit

A) Weightlifting


Every minute for 15 minutes, perform 2 snatch
* Start at 70% of 1RM and build
* Sets must be touch and go


B) Conditioning

21-15-9
Snatch (35/25 kg)
Pull-up
* Treat this like "Fran"
* Go HAM

01 April 2019 - Join us for Rock Climbing, Sunday 7 April

Join us for our next CF1864 Box Social, Rock Climbing! We’ll be headed to Building One+ in Bermondsey on Sunday 7 April at 2 pm. See you all there!

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 3 minutes, for 21 minutes (7 rounds):
15/10 Calorie rowing sprint (12/9 Calorie assault bike)
5 Deadlifts @ 70-80%

B) Strength / Gymnastics
10 minutes to get as far as possible:
1, 2, 3...
Strict pull-up
1, 2, 3...
Strict handstand push-up
* Rx+: Weighted strict pull-up + Strict deficit HSPU

09 Mar 2019 - CrossFit Open 19.3 & Post-WOD Feels, Hosted by Team Die Lard

WORKOUT OF THE DAY

“CrossFit Open 19.3 - Rx”

For time:
200-ft. Single Arm Dumbbell Overhead Walking Lunges (22.5 / 15 kg)
50 Single Dumbbell Box Step Ups (22.5 / 15 kg, 24/20 in)
50 Strict Handstand Push-ups
200-ft. Handstand Walk

* Time cap: 10 minutes

“CrossFit Open 19.3 - Scaled”

For time:
200-ft Single Dumbbell Front Rack Walking Lunges (22.5 / 15 kg)
50 Single Dumbbell Box Step-ups (22.5 / 15 kg, 24/20 in)
50 Elevated Strict Handstand Push-ups, 5 in
200-ft Bear Crawl

* Time cap: 10 minutes

Join us for our Open 19.3 Post-WOD Feels, Hosted by Team Die Lard

Who likes barbeque anyway... what we really want is dessert!

Get your baked goods, your sweet treats, and a few special recovery tricks. Bring a towel for the full experience, and be ready to Die Lard!

09 Jan 2019 - Member Appreciation Week: Beyond the Workout

For our third day of Member Appreciation Week, we are excited to host a new event, Beyond the Workout!

Taking place on Wednesday at 7.30 pm, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes.

Beyond the Workout will be broken in to two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.


WORKOUT OF THE DAY

A) Gymnastics Conditioning & Breath work
Every 3 minutes for 36 minutes:

First 12 minutes:
60 seconds of strict handstand push up & row in remaining time

Second 12 minutes:
60 seconds of strict muscle-up & 400m run

Third 12 minutes:
60 seconds of strict toes to bar & Row/Assault bike in remaining time

*Aim to stay breathing in G1 for the monostructural movements
*No higher than breathing in G3 for the gymnastics

21 Nov 2018 - WOD

WORKOUT OF THE DAY

A) Gymnastics: Pull-ups
5 sets of: 1 Strict pull-ups + 2 Chest to bar + 3 Pull-up
* Each time you complete the complex, add 1 rep to each movement for your next set
* Rest 2-3 minutes between sets

B) Conditioning
21-15-9-6-3
Strict handstand push-up
Front squat (87.5/55 kg)
Burpee over the bar

*Time cap: 25 minutes

01 July 2018 – WOD

Thanks to everyone who came down to our Beach Brawl!

WORKOUT OF THE DAY

Engine Work (9 - 10 am)

Every 5 minutess for 20 minutes (4 rounds):
15 Kettlebell swings (24/16 kg)
200m Run
15 Box jumps
200m Run

Specialist Sunday (10 - 11 am)

A) Weightlifting: Clean & Jerk

A1) Split jerk: 5 x 3

A2) Clean: 5 x 3

A3) Hang clean pull + Clean pull: 5 x 2 + 2"

Women's Only (11 am – Noon)

A) 10 minutes for quality:
5-10 Ring dip (or box dip)
30 Hollow rocks

B) 10 minutes for quality:
3-5 Strict chin-up (or red/orange band)
3-5 Strict HSPU (or 7-10 Seated Z Press)

C) 24 x 20 second on : 10 seconds off
Sit-up
Push-up
Ring row
* Perform 8 intervals on one movement before moving to the next

06 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
21-15-9
Kettlebell swing 32/24kg
Burpee

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.