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May 30, 2017

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[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Congratulations to all four of our regional athletes this weekend! Ryan finished the weekend in 18th and Mariah in 12th! Kirsten took 2nd and Jeff finished 4th which moves them on to the CrossFit Games![/creativ_alertbox]

Skill

Handstand Work

Choose a handstand skill to work on today. You can also choose to work on your freestanding handstands, handstand walking, handstand holds or wall walks. There is no time or rep requirement for the completion of this skill work so the emphasis should be on quality positions.  For a wall walk ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in this position you’ll have your belly to the wall, pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Rest as much as needed between reps. You can also choose to make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are getting comfortable with this skill you might be ready to try walking on your hands! If you’re not quite ready for either of these skills practice kicking into a handstand against the wall.

WOD

5 Rounds for reps with one minute on each station

Row for Calories
Burpees
Box Jumps 24/20″
Rest

Workout notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”. Count your total number of repetitions completed across all 5 rounds and come up with one total score.  In this workout we are performing intervals starting on the rower.  Choose a pace here that allows you to move right into the burpees without much of a break.  After the burpees you will move on to box jumps for your final minute before you rest.  Spend the whole minute working and try to find a pace here that is sustainable.  For all of today’s movements try to focus on moving consistently rather than sprinting at any point and then stopping to recover.

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