PRACTICE: Handstands, Handstand Walks
Handstand
Handstand Walk
This is not a timed workout.
If you have handstand push-ups work HS Walks
Category: Beyond the Whiteboard
Power Clean : 1 Rep Max & AMRAP 15 mins: 400 m, Kettlebell Swings and Chest-to-bar Pull-ups
AMRAP 15 mins: 400m, Kettlebell Swings and Chest-to-bar Pull-ups
Complete as many rounds as possible in 15 mins of:
Run, 400 m
21 Kettlebell Swings (70#/53#)
12 Chest-to-bar Pull-ups
BTWB
Photos by Rob W.
So many Power Clean PR’s today (or at least very close)! It was great to see so many improvements in pulls, speed and receiving position. Drill those positions with a PVC and bar and perfect that technique.
Read up on the Teens competition and check out how one of our very own is Games bound!
Teens to Compete at the 2015 CrossFit Games www.boxlifemagazine.com
Lifting: Push Jerks and Split Jerks & 15-12-9: Toes-to-bar, Burpees Over Rower and Row
Lifting: Push Jerks and Split Jerks
Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
From rack; perform 1 PJ + 1 Split Jerk complex at same load before reracking the bar.
15-12-9: Toes-to-bars, Burpee Over Rowers and Rows
15-12-9 reps, for time of:
Toes-to-bar
Burpee Over Rower
Row 300m
BTWB
Aftermath Pic by Rona
Nasty but fun triplet today. Burpee and row hard enough and it will put you on your back.
Back Squat 3-3-3-3-3 & 5 RFT: Back Squats, Ring Dips and Double Unders
5 RFT: Back Squats, Ring Dips and Double Unders
5 rounds for time of:
8 Back Squats (165#/110#)
10 Ring Dips
30 Double Unders
Clean from ground.
BTWB
Photo by Rob W.
Squatting to full depth or below parallel? What should I strive for? What is the difference? Full depth (i.e. ass to grass) is essential range of motion in the healthy athlete. Below parallel is the standard with which we judge a rep (i.e. break parallel to count). Go for full depth. Train it, practice it, and focus on perfect mechanics and consistency of depth before adding more weight on your hips, muscles and joints.
Read on for all of the reasons to squat deep:
7 Reasons to Squat Ass-to-Grass www.boxlifemagazine.com
Advanced RX: Every 1 min for 7 mins: Squat Clean Thruster & "Twins"
Advanced RX Class:
Every 1 min for 7 mins: Squat Clean Thruster
1 Squat Clean Thruster, pick load
Every 1 min for 7 mins.
“Twins“
For time:
2 rounds of:
Row 750m
20 Handstand Push Ups
— then —
2 rounds of:
20 Thrusters (115#/75#)
20 L-Pull Ups
* Scale L Pull-up to strict Pull-up
Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups
Team WOD: Row (calories), Overhead Walking Lunge With Plates, Pull-ups
As a Team of 2 complete 14 rounds for time (7 Rounds each partner) of:
10 Row (calories)
20 Overhead Walking Lunge With Plates (45#/25#)
10 Pull-ups
Post total time.
* Alternate each full round with your partner. Partner 1 completes one round of row, lunges, and pull-ups; then Partner 2 completes a round. Continue until 14 rds total completed.
Tabata- Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs
“Tabata” – Air Squats, Kettlebell Swings, Step Down Box Jumps and AbMat Sit-ups : 8 x 20 secs / 10 secs
Tabata Air Squat
Rest 1 min
Tabata Kettlebell Swing (53#/35#)
Rest 1 min
Tabata Step Down Box Jump (24″/20″)
Rest 1 min
Tabata AbMat Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Box Jumps must be jump up and step down. No rebounding.
BTWB
Photos by Rob W. (Mike snatches and Erin’s 100th WOD)
Hang Squat Snatch 1-1-1-1-1 & AMRAP 16 mins: 100m, Overhead Squats, Push-up (hand release) and Rope Climbs
AMRAP 16 mins: 100m Run, Overhead Squats, Push-up (hand release) and Rope Climbs
Complete as many rounds as possible in 16 mins of:
Run 100m
6 Overhead Squats (135#/95#)
12 Push-up (hand release)
2 Rope Climbs (15 ft.)
Scale: 2 Supine Rope Climbs to 1 Rope Climb (15 ft.)
BTWB
Congrats to Erin on reaching your 100th WOD and staying on track! Especially considering you broke your hand ice skating this winter.
From Erin: “Three months ago today I had surgery to fix my broken arm, which made me think I really might never see #100 (let’s face it, I was already on the slow boat!) so when I saw BTWB this morning I was a little discouraged at how much scaling today’s WOD was going to take. But true to form my SRCF peeps came through and I left the box encouraged and smiling and sweaty with my 100th WOD in the rear-view mirror. I couldn’t have done it with all of you…thanks!”
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Mid Hang Above knee
Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats & Pt. 1: Deadlift, Toes-to-Bar & Pt. 2: Front Squats, Ball Slams
Every 1 min for 10 mins: Deadlifts, Hang Squat Cleans and Front Squats
Every 1 min for 10 mins do:
1 Deadlift, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Pt. 1: Deadlift, Toes-to-Bar
12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Toes-to-bar
Rest 3 minutes between Pt. 1 and Pt. 2.
Call time after first WOD, Clock keeps running. Note time on WOD 1. Deload bar for next couplet.
Pt. 2: Front Squats, Ball Slams
12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Ball Slam (40#/30#)