Monday CrossFit in Gibbstown


Skill

AMRAP 8 minutes for skill Ring Support (Jump to hold for 3 seconds) x 5 *Set rings low and self spot with feet Straddle leg lifts x 10 *Sit up / forward as much as able C-kip ½ pull pull-up x 5 *Focus on perfect hollow / arch position and moving through the core **Don’t rush through the movements, focus on solid positioning throughout

Strength

A.1: Weighted Pull-ups (3x5)

- Assist with bands or feet as needed - Full stretch at bottom of pull-up - Attempt to maintain hollow position throughout - Work up to a heavy set of 5 ascending in weight throughout

A.2: Wall Facing Handstand Push-up Variation (3x5)

* Work up to a heavy set of 5 ascending in difficulty throughout * Use hardest variation able with good positions *Write variation in comments

Metcon (No Measure)

Every minute on the minute: 12 total minutes (3 rounds) Minute 1- 15/12 calorie row Minute 2- 3 wall walks Minute 3- 15/12 calorie airdyne Minute 4- 5 strict horizontal rope climbs *no score today- just do the work :) *scale calories if needed

Extra Work

a: Kettlbell Windmill (3x5/side)

b: 5-5-5-5 Handstand Hold (3 sets)

Hold 5 seconds center- 5 seconds shifting right- 5 seconds shifting left- 5 seconds center *scale by decreasing time in positions https://www.youtube.com/watch?v=vaon0K7jSlY&feature=youtu.be

c: Banded Tricep Push Down (3x25 tempo 20X0)

#workoutoftheday

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