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

%d bloggers like this: