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
Metcon (Time)
10 Rounds for time
15 Wall ball shots
3 Squat snatches 61/43 kg
Warm-up
Warm-up (No Measure)
EDWU into wrist prep into HS walking
Oly warmup – see if your coach can do it without a cheat sheet.
Then tech on the snatch
into snatch warmup of 4 sets
5 wall balls
1 snatch building