Wednesday – 4/18/18

Congratulations Melissa! What a beautiful baby girl..Leila
CrossFit Games 2038

Warm-Up
2 sets: (10min)
Quadruped Y holds x 15sec holds x 2/side
Ring Rows w/ pause x 5
Inch Worms x 5
Alternating Single Leg Lowering x 5/leg
50 single Unders

Workout
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – 2 speed swings + 1 Supine Ring Swings + Muscle up if you have it
-or- 3 False grip pull-ups + 3 Slow turn-overs + 3 Fast turnovers (All on low rings)
-or- Kipping technique work x 90sec
*This station will be in groups based off your current fitness level
Station 2 – Freestanding Handstand Hold Work x 90sec
-or- HS marches/shoulder taps x 40
-or- HS holds against wall x 60sec accumulated time
Station 3 – Tuck Rock to Tuck Sit x 20 reps

B. 5min @ moderate effort:
5 Sandbag squats
50’ Sandbag Carry
20 Double unders
+
1min rest
+
5min @ moderate effort
5 Suitcase Deadlifts (heavy)
50’Suitcase Carry (same load as above)
20 Double Unders
+
1min rest
+
Max Distance on Bike/Ski/Row in 5min

Optional Accessory (After class)
A1. Reverse grip push down drop set: 20 reps x 4 sets
A2. Banded gd Morning; 25 reps x 4 sets
B1. Hollow hold cluster; 15.15 seconds x 4 sets,
B2. Superman hold cluster holding small plate; 15.15 seconds x 4 sets,

3 thoughts on “Wednesday – 4/18/18

  1. A1) Low ring work
    A2) Handstand walks
    A3) humbling attempts

    B) 4+100′ walk, 70# bag
    4+100′ walk, 25# plates
    1234 meters row

  2. A1. Low ring work: Ring pull-ups with false grip, slow-turn overs, etc
    High ring work: swings and things
    A2. Worked on free-standing handstands
    A3. Heels were touching the ground during these
    B. 4+3: 50lb bag, single-unders
    3+50’: 25lb plates, single-unders
    2.6 kilometers on AB
    Optional: errands got in the way again 😑

  3. A1. Worked on kipping
    A2 hand stand against wall 15 second hold
    A3 tuck rock

    B1 – 4 rounds: 50lb bag, single unders
    B2 – 4 rounds: 15lb plates, single unders
    B3 – ski for 5 min.

    Optional: complete

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