CrossFit Barwon – CrossFit
Gymnastics
4/12: Handstand walking skill
3 sets of the following superset [ use pro/regressions as required ]
1 minute of each
Handstand
v) Hand stand walk obstacle up and back
iv) Hand stand walk [ must be able to get 3 meter at lease twice, 3 x 8 meter hs walk to progress ]
iii) Hand stand walk to wall [ must be able to get at lease 1 meter per rep, 2 meters x 5 to progress ]
ii) Shoulder taps on wall [ wrists/elbows/shoulder x 30 ]
i) Shoulder taps on box [ wrists/elbows/shoulder x 30 ]
Hollow rock [minimum, 20 / to progress, 55+ ]
Straight hollow
Straddle hollow
1/2 tuck hollow
Tucked hollow
Stretch
Supine grip passive hang
Metcon
The Team Trio CFG 2019 (Time)
For time
Grace
30 Ring muscle ups for time
Isabel
Reps are as pairs so 15 of each basically but you cannot progress until your partner has finished the movement. This was done in a F/M pair
30 power clean and push jerks
30 Ring muscle ups
30 Power snatches
Warm-up
Warm-up (No Measure)
Medball madness then wrist prep then HS walking
Then so much tech…. all of the tech… main focus on how to cycle
then 3 rounds of 3 cj 3 mu 3 ps