Free Standing HSPUs
Christmas Day (Tuesday) will be our rest day this week instead of Thursday. Warm-up Bottom to bottom ½ tabatta air squats Skill – Free Standing HSPU work 5 mins of Partnering Up and working on Free standing handstand holds with a partner. Partner spots and helps you to maintain the handstand when you start to […]
Floaters
WeightLifting/Gymnastics AMRAP 3 of: 2 Deadlifts 385/265 2 Free Standing HSPU – No wall. Start at the top at full extension. Head touches at bottom, control and full extension at the top. Regional (335/225) – Parallete HSPU to an abmat Open (275/185) – plate deficit HSPU Gymnastics 30 Muscle Ups for time Conditioning Air Dyne – […]
Outlaw Open WOD
Warm up – Fish Game – stretching, warm up the deadlift, c & J and pull ups WOD 15 minutes to: Run 1 mile – for time. With the remainder of the 15 minutes: Establish a 5RM Deadlift. Warm the deads prior to the run and try to only make one or two attempts so […]
Meet the bar in space
Warm up 3 times through with an empty barbell 15 Hang Power Cleans 10 Hang ¾ Squat Cleans 5 Hang full squat clean thrusters Strength Hang Power Clean 2-2-2-2-2 On your lighter sets work on meeting the bar in space at different variations of the power clean (just above a squat, 3/4 power clean, etc..) […]
Upper Body Mash Party
Hit the Scap/Lat/traps and Rhomboids – work that overhead position Our Mobility should also be constantly varied to find out what needs to be addressed but make sure to come back to the techniques that are the most effective for you.
12 Days of CrossFit Southie
Warm Up – 10 minutes Hita few Turkish getup’s, get set up for the WOD try out a few movements and then hit it. WOD – 45 min hard cap 12 days of CrossFit Southie 1 Thurster in a Burpee (115, 80) 2 Turkish Get ups (1.5/1; one for each arm) 3 Front Squats […]
Snatch me if you can
Warm UP – 10 minutes 2 rounds of 1 time through the Burgener warm up (5 jump shrugs, 5 jump shrug pulls, 5 muscle snatch, 5 jump and lands with the bar overhead, 5 hang power snatches) 10 ball ups 20 meter handstand walk – try turning around Strength – 30 minutes 5 Sets ascending […]
KB Sntaches and OHeadLunges
Now watch the video again and look for the KFP video bomb during the overhead lunges Warm-up With a partner – 2 rounds of 5 single kb snatches and 5 kb windmills each arm Other partner hits world’s greatest stretch on the right leg Partners switch roles Then 2 rounds of 5 double arm kb […]
Floater WODs
Only 2 this week gang… Weightligting/Gymnastics Men- 12-9-6 of: Muscle-Ups Front Squats* @ 250# For time. Women- 9-7-5 of: Muscle-Ups Front Squats* @ 160# For time. *can take the FS from a rack. Conditioning 10 rounds for max calories of 30 on 30 off on the Air Dyne