Menu

Training for Thursday, June 21st

0 Comments

Warm Up
Group Circle
3 Rounds
1 Wall Walk (:05 Lockout Hold @ top)
7 Med Ball Squat Cleans
:30 Jump Rope Practice

Gymnastics Skill
Handstand Push Ups
4-6 Reps every 2:00 for 5 Rounds
*Those without HSPUs should work on proper strict reps with feet on a box
*Those with strict HSPUs but not kipping should work on practicing their kip mechanics
*Those proficient in HSPUs can add plates for deficit reps

Workout of the Day
With a Partner
12:00 AMRAP
8 Med Ball Squat Cleans 30/20
20 Double Unders (sub to 50 single unders)
*partners alternate each full round

Cardio CrossFit (7am, 12pm, 6pm)
With a Partner
12:00 AMRAP
8 Med Ball Squat Cleans 30/20
20 Double Unders (sub to 50 single unders)
*partners alternate each full round

-2:00 Rest-

12:00 AMRAP
8 Handstand Push Ups
15 Hollow Rocks
*HSPU sub is standing DB Strict Press.  While we want to work on getting upside down, going to use DBs today to keep intensity high.

Cool Down
1:00 Shoulder + Trap Smash each side
1:00 Quad Foam Roll each leg
Calf Stretches + Plantar Fascia Massage