Mon20160118

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up

3 Rounds with Barbell

-10 Behind the Neck Press

-10 Good Mornings

-10 Bent over Rows

Finish with Instep and Pigeon Stretch

Gymnastics

10 min EMOM

Ping: 5 Def HSPU

Pong: 4-8 Weighted Pull-ups(med ball, vest, belt)

Scale HSPU using a box, Scale pull-ups using bands.

Box should be near your band so you can transition quickly.

Skills & Drills

Kipping Practice:

Explosive Hip bridge from the floor, then Partners practice the swing together, making sure you arch far enough forward and back in your swing.

Focus on active Shoulders.

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

9 min LADDER AMRAP:

Push Press 75/55

Ring Rows,

with 3 Burpees EMOM.
Athletes START WITH BURPEES, then 1 push press, 1 rr, 2pp, 2 rr, 3pp…. and so on. they must stop and perform 3 burpees EMOM.

Sport WoD

Metcon (AMRAP – Rounds and Reps)

9 min LADDER AMRAP:

Push Press 115/75

Chest to Bar,

with 3 Burpees EMOM.
Athletes START WITH BURPEES, then 1 push press, 1 c2b, 2pp, 2 c2b, 3pp…. and so on. they must stop and perform 3 burpees EMOM.

Cash-Out

Handstand Walk Practice if time allows. Progressive with Walk Walk then move feet from wall to pure handstand and then forward walk.

Mobility

Banded Distraction:

Handcuff, behind the back

Hug and turn

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