Daily Archives: 04/13/2017

Friday 4.14.17

Today the Cross-Walk is programmed for all classes, however, if you’re interested in joining everyone at our ‘official’ time, we’ll be meeting at the gym at 2:30pm and heading over to the park around 3:00 pm. Please let us know if you have questions!

Gymnastics Warm-up/Skill.
A. 1 round:
:30on/:30off HS Hold (facing wall in hollow position) or Plank Hold
:30on/:30off Shoulder Taps in HS or in Plank
*Alternate between exercises

B. 2 rounds:
:20on/:10off Pike HSPU
:30on/:30off HS Hold (facing away from wall)
*Alternate between exercises

C. 3 rounds:
5-10 3-count Pike Hand-stand pushups (3 seconds up, 3 second hold at top, 3 second descent)

D. Skill.
EMOM x see below for equation*
Strict HSPU or Pike HSPU to a deficit – See video
Note-no kipping

*Equation for EMOM = Use numbers from last Monday, April 3rd. Total reps + 5 reps divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Strict HSPU or Pike HSPU to a deficit – See video

or

*If you did not perform this last Tuesday you’ll do the following:
EMOM x 5
Max UB set of Strict HSPU or Pike HSPU to a deficit – See video
Note-no kipping
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

Conditioning.
“Cross-walk – The Ultimate Sacrifice”
For time:
1 mile Back Rack Carry, 185/125 (or any weight appropriate for you)
*Every drop = 3 burpees over the bar

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Strength)
Hang Power Clean – 5×3 @ 80-85% 1RM HPC
Rest as needed

Option #2 (Conditioning)
5 mile AAB for time

YouTube Preview Image

Competitor
*Week 2 – Day 5*

Olympic.
A. Hang Power Clean – 5×3 @ 80-85% 1RM HPC
Rest as needed

B. Clean Lift-off from riser – 5×5 @ 75% 1RM Clean
Rest as needed

Gymnastics Warm-up/Skill.
A. 1 round:
:30on/:30off HS Hold (facing wall in hollow position) or Plank Hold
:30on/:30off Shoulder Taps in HS or in Plank
*Alternate between exercises

B. 2 rounds:
:20on/:10off Pike HSPU
:30on/:30off HS Hold (facing away from wall)
*Alternate between exercises

C. 3 rounds:
5-10 3-count Pike Hand-stand pushups (3 seconds up, 3 second hold at top, 3 second descent)

D. Skill.
EMOM x see below for equation*
Strict HSPU or Pike HSPU to a deficit – See video
Note-no kipping

*Equation for EMOM = Use numbers from last Monday, April 3rd. Total reps + 5 reps divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Strict HSPU or Pike HSPU to a deficit – See video

or

*If you did not perform this last Tuesday you’ll do the following:
EMOM x 5
Max UB set of Strict HSPU or Pike HSPU to a deficit – See video
Note-no kipping
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

Conditioning.
“Cross-walk – The Ultimate Sacrifice”
For time:
1 mile Back Rack Carry, 185/125
*Every drop = 3 burpees over the bar

Posted in | Leave a comment

Class Links

LogWod Sign up for a class

Calendar

April 2017
S M T W T F S
« Mar    
 1
2345678
9101112131415
16171819202122
23242526272829
30  

Class Links

Sign up for a class LogWod CFOpen