Wednesday 180912

Wednesday 180912

Sign Up for the Nutrition Challenge – If you did  not attend the meeting on Monday evening, you can still sign upSee the requirement sheet by the community board with the steps you will need to take to officially be on the challenge team. You have until Midnight on the 16th to sign up!!  Start date is September 17th to December 10th. 

Dynamic Warm-Up – Mobility Prepare  for..

Test: 1:00 Kipping Pull Ups

A. Skill: Handstand Walk
Kicking up into Handstand Walk https://www.youtube.com/watch?v=I5Rku3Q6fMU 

Plate Shift Progression https://www.youtube.com/watch?v=imayFylKzEY

Off the box Progression: https://www.youtube.com/watch?v=OrQtc2IaabU

B: WOD
For time:
100-ft. Handstand walk
4 Squat cleans  RX 165/125
75-ft. handstand walk
8 Squat cleans
50-ft. Handstand walk
12 Squat cleans
25-ft. Handstand walk

Scaling:
Find Squat clean weight for WOD 145/105 125/95 115/ 65

Plate Shift Progression: 100ft.= 25 taps, 75ft.=20, 50ft=15, 25ft.=10
Handstand Plate Touch           https://www.youtube.com/watch?v=imayFylKzEY

Handstand Plate Touch can also be done with toes on box.

Team Cool down
Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:
30 sec Hollow Hold
30 sec  Static stretch

30 sec Arch Hold
30 sec  Static stretch

30 sec Tuck ups
30 sec  Static stretch

30 sec  Russian twists
30 sec  Static stretch

Leave a Reply

Your email address will not be published.

Letrono Crossfit