Results For Category: "Skill"

Skill:
EMOM 8:00:
Odd: :40 Handstand Holds/Walks
Even: 10 Double Kettlebell Bent-Over Rows + 15 Banded Pushdowns
Metcon:
AMRAP 18:
15 lateral barbell jumps (30 total)
15 T2B
15 Hang Power Snatch (75, 55)

Strength:
Close-Grip Bench Press: 1RM: work up to a new 1RM, then:
75% max set
Metcon:
10 rounds for time:
1 rope climb
200 ft. sprint
11:00 Cap

Skill:
Spend 5:00 working on athlete’s chosen skill.

Metcon:
EMOM 20:00:
alternating between 2 of your GOAT with :30 of work

Strength:
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each 
20 banded face pull-aparts
Rest 90s between rounds.

Metcon:
0 Minutes on the Clock with a partner:
400m Farmer Carry (70s, 53s)
Remaining time: Max Distance Run
*One person works. Split however desired.
*Score = total distance completed

Strength:
Bench Press (close grip) 3 x 8, :45 rest
Banded Pull Aparts: 3 x 25, :45 rest
Metcon:
5 Rounds NOT for Time:
2 Turkish Get Ups (53,35)
10 Pull Ups
20 Kettlebell Swings (53,35)
20:00 Cap
Accessory Work:
Abs with a plate Switch: 3 x :20, :20 rest

Strength/Skill:

1.) Pull Up Training:

4 rounds of:

8-10 wide pronated inverted rows

6-8 dumbbell hammer curls

:90 rest

2) Handstand Push Ups + Toes to bar: 2 sets of 5 each

Metcon:

20:00 AMRAP:
400 meter run
15 toes to bar
12 front rack walking lunges (50/30)
9 handstand push ups
:60 rest

Accessory Work:

Overhead Banded Tricep Extensions: 3 x 20, :60 rest

Strength/Skill:
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+: Perform 5 Rounds with 60s rest between rounds.

Metcon:
Tabata: :20 work/:10 rest 4 intervals each station:

Assault Bike

Medball Clean & Press (20,14)

Rower

KB Deadlift (24/16)

Russian Twists (20/14)

10:00 total

Extra Credit:

Elbow out Tricep Extensions: 3 x 20. Rest 60s

Skill:
*Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.

Metcon:
5 Sets, not for time:
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.

Accessory Work:

Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.

Skill Work:
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. CrossFit Renaissance Practice
Rest 60s

Metcon:
AMRAP 22 with a partner:
Run 800 Meters
60 Walking Lunges (BW)
60 Kettlebell Clean & Press (16,12)
*One person works at a time. Split however desired.

Accessory Work:

Banded Leg Curls: 3 x 50 ea. Rest 30s.

Skill: Gymnastics Endurance
1a) Handstand Push-up: 3 x submax (any style). Rest 45s.
1b) Strict Pull-ups: 3 x submax: Rest 45s.
     Set #1: Wide Grip, Pronated
     Set #2: Shd width Grip, Supinated Grip
     Set #3: Close Grip Supinated Grip

Metcon:
AMRAP 12:
20 KB Snatches (24,16)
10 Burpees
200 Meter Run

Recover:

5 Minutes of Parasympathetic Breathing