CrossFit WOD 3/9/2021

Handstand Walk (10 min)

In as many attempts as you wish and to the degree possible, walk on your hands the furthest distance possible and without disruption.

Discuss and Demonstrate the following:

– “weight in tips of fingers, and ridge of palm”

– “Walk with shoulders”

– “Stack the joints”

Warm-up:

As time allows progress from the point of the base of the headstand, “tripod”, to a full handstand (free or assisted), ensure each athlete understands the keys to performing well.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their furthest distance walked for the day.

Metcon (AMRAP – Reps)

AMRAP 3

3 strict pull-up

3 strict hand-stand push up

rest 2 min

AMRAP 4

4 pull-up (kipping or butterfly)

4 kipping handstand push-up

rest 3 min

AMRAP 5

5 chest-to-bar pull-up

5 deficit kipping handstand push-up (use plates)

*Score is total reps overall
Scale:

AMRAP 3

3 ring row

3 dumbbell Z press (seated on floor)

rest 2 min

AMRAP 4

4 jumping pull-up

4 pike push-up

rest 3 min

AMRAP 5

5 banded or jumping pull-up

5 handstand push-up negatives

Workout of the Day

CrossFit

  • Sunday, September 26th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    2mins Easy Row or Bike
    15 Air squats
    1 min Moderate Row or Bike
    10 Jumping air squat
    30 sec Hard ROw or Bike
    Max 2 for 1 air squats in 30 seconds

    B. Mobility
    90/90 hip stretch
    60sec per side

    C. Specific
    5 Back squats
    100m Run or row @easy
    4 Front squats
    100m Run or row@moderate
    3 OHS
    100m Run or row@HardMetconA: Metcon (Time)For time
    50 Back squats 135/95lbs
    1km Run
    50 Front squats 95/65lbs
    1km Run
    50 Overhead Squats 75/55lbs
    1km RunKG:
    -Back squat 60/43
    -Front squat 43/30
    -OHS 34/25
    Score: Time
    TC: 25mins

    Scaling options
    Beginner
    For time
    30-50 Back squats @light
    600-800m Run
    30-50 Front squats @light
    600-800m Run
    30-50 Overhead Squats @light
    1km Run

    Intermediate
    For time
    50 Back squats @115/75lbs
    800m-1km Run
    50 Front squats @75/55lbs
    800m-1Km Run
    50 Overhead Squats @65/45lbs
    1km RunExtra AccessoryMetcon (No Measure)3 rounds
    20 Glute bridge
    20 Toes touches feet on ben…

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