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April 21, 2015

2014 Regionals team

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]We could not be more excited to announce that CrossFit Davis has qualified a team for Regionals for a 2nd time! A huge Congratulations to our 2015 California Regionals Team: Beth, Mariah, Sophie, Ann, Jeff, Corey, Alex and Ryan!! And a shoutout to Elliot, Matt, Liz and Barb for contributing scores as well! This is proof that hard work and smart programming pays off! We are so proud of you all!! [/creativ_alertbox]

Skill

EMOM for 10 Minutes
[odd] Handstand Push-Ups or Piked Push-ups with feet on box
[even] REST

The strength and skill minimum for attempting handstand push-ups is 15 perfect and unbroken Push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend one minute working on the skill by working in small sets or performing single reps if need be.

WOD

3 Rounds for Time
Run 400M
30 Bodyweight Walking Lunge Steps (alternating each leg)
30 One-Arm Kettlebell Hang Power Cleans 32/24kg

Workout notes: Spend some time reviewing the Kettlebell Power Clean.  Essentially you are pulling the kettlebell from between your legs and driving it upwards to receive it at the shoulder. Establish a safe and internally rotated shoulder position for every rep.  You may break up the reps any way that you like but do distribute the work evenly across both arms.

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