Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
Classes are limited to 18 athletes a class. You must register to attend.
July is a higher percentage density OLY, a 5-3-1 style of squatting for a 1RM build, some very classic WODs, and the Liberty games. The skill of the month is Handstand Walks.
CROSSFIT
Handstand Walk Practice
17:00
1) Basic Inversions
-Wall Walks
-Kick Up To Wall Holds
-Balance Point Kick Up On Wall To Off Wall Taps
2) Hand Movement While Inverted
-Off Of Box In Pike Position
-Wall Facing Shoulder Taps
-1/4 Turn Wall Supported
-1/2 Turn Wall Supported
-Full Turn Wall Supported
***Turns should be partner assisted till competency is displayed
3) Partner Assisted Kick Ups
4) Unassisted Kick Ups
-Walk To Wall
-Walk Off Wall
-Partner Assisted Walking w/ PVC Pipe
5) Totally Unassisted HSW Goodness
***ALWAYS PRACTICING THE DOUBLE UNDER DURING THESE DAYS
***If the HSW is not in congruence with your fitness goals perform:
4 Rounds
100m Medball Pec Carry
15/15 Plank Taps To Object
8 D-Ball Over Yoke 100/50#
:30 second Palms Together Supinated Deadhang
Medball Carry Pec Walk
Plank Taps to ObjectView exercise history
WOD:
Fat "Helen"
3 Rounds For Time
400m Run
21 KBS 70/55#
12 C2B Pull-Ups
***Comp does vested 20/14#
***Goal is 12-14mins
***Capped @ 16mins
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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