superhuman games

16 Feb 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Weightlifting

Every 2 minutes, for 10 minutes:
7 Deadlifts
5 Hang power cleans
3 Push jerks

B) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (60/40 kg)
Chest-to-bar pull-up

Competition Class

A) Warm-up

SuperHuman Games WOD 1 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)
10-15 minutes on pistol progressions

B2) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

15-12-9 reps, for time of:
Clean & Jerk (70/45 kg)
Chest-to-bar pull-up

02 Feb 2019 - Why is Intern Lucas in the Open?

Lucas is in the Open, are you?

WORKOUT OF THE DAY

CrossFit

A) Gymnastics Skill: Toes to bar

B) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

Competition Class

A) Warm-up: SuperHuman Games WOD 3 practice

B) Gymnastic Skills

B1) 10-15 minutes on handstand holds or handstand walking (or static holds)

B2) 10-15 minutes on pistol progressions

B3) EMOM x 10
40 seconds max distance handstand walk
40 seconds max pistols

C) Conditioning

14 minute AMRAP:
50 Calorie row
40 Wall ball (9/6 kg)
30 Toes to bar
20 Deadlift (102.5 / 70 kg)

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)