CrossFit Barwon – CrossFit
Gymnastics
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
Down and back chipper CFG19 (Time)
For time
800 m run
30 Hand stand pushups
30 DB thrusters 15/10 kg
30 Box jump overs 24/20″
30 Power cleans 83/57.5 kg
30 BJO
30 DB thursters
30 HSPU
800 m run
Warm-up
Warm-up (No Measure)
Pizza delivery for 4 minutes * 5 burpee penalty
Then HS work
onto wod tech, HSPU pattern
Then do 1/10 of the wod twice