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January 23, 2018

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Please note

We will be closed this Saturday the 27th while we host the CrossFit Adaptive certificate course[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 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 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 15 Minutes

15 Kettlebell Swings 32/24 kg
15 Box Jumps 24/20″
15 Air Squats

Workout notes

Yesterdays workout was all about speed but today we have a very different task. We have a time priority triplet with what will amount to a high volume of repetitions for all three movements. That means you’ll want to start at a sustainable pace and try to hold that for the entire workout. We are combining a light high rep weightlifting movement with the explosive box jump and fundamental air squat.  You’ll want to swing a kettlebell that you can easily complete each round in 1-2 sets and a box height you are comfortable jumping too.  Establish a sustainable rate for your box jumps by resting momentarily on top of the box to catch your breath and descend when you are ready for another rep.  Pace yourself such that the rest between reps is the same during all of your rounds regardless of fatigue.[/vc_column_text][/vc_column][/vc_row]

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