CrossFit Barwon – Peak Pharmacy
Brief
Second Mechanics session.
Working on the agnostic patterns from session 1, still building the base.
Skill
Gymnastics pressing progression (No Measure)
Staring with with most used position in ALL gymnastics:
Tuck hollow
Single leg hollow
Straight leg hollow
Straight hollow
Hollow rocks
Progress to horizontal pressing:
Front Support
Box pushup
Banded pushup
Pushup
Dip
Ring dip
Into Vertical pressing:
Wall handstand in long hollow
Wall walk
Kick to handstand – yes this can be very difficult
Handstand pushup
Hinging progression (No Measure)
Patterning movements:
Banded Hinge
KB Rear good morning
Plate good morning
Romanian KB deadlift
Progress to working from the ground up:
KB deadlift
Barbell deadlift
Sumo barbell deadlift
Warm-up
Warm-up (No Measure)
3 rounds
10 banded good mornings
10 Front support shoulder taps
5 Cat cows
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Down Regulation
5 Minutes of Box Breathing