van damme

06 July 2019 - WOD

WORKOUT OF THE DAY

Competition Class

"Van-Damme"

For Time:

30 Snatches (60/40 kg)
10 Ring muscle-ups
30 Clean & Jerks (60/40 kg)
10 Ring muscle-ups
30 Thrusters (60/40 kg)
10 Ring muscle-ups

* Scale muscle up to a dip variation
* Time cap: 25 minutes


Gymnastics Skill & Strength

A) Flexibility & Joint Strength

10-12 minutes of work on:
Wrist supports (30 seconds per side)
Left and right splits (30-60 seconds per side)

B) Strength: Levers

4 Sets of:
5-10 Ice cream scoop
30-60 seconds rest between sets

C) Strength


3 Sets of:
5-15 False grip ring pull-ups
10 High box jump (step down)

D) Strength & Skill: Handstands

10 minutes work on free standing handstand
* Scale with a spotter or chest-to-wall handstand

Then:
30-50 Strict handstand push-up


CrossFit

In teams of 2, complete for time:
45 Snatches (60/40 kg)
12 Ring muscle-ups
45 Clean & Jerks (60/40 kg)
12 Ring muscle-ups
45 Thrusters (60/40 kg)
12 Ring muscle-ups

* One person working at a time, split the work as needed
* Scale muscle up to a dip variation
* Time cap: 35 minutes