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  • CrossFit AMRAP

Thursday, July 29th

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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