Results For Category: "Skill"

Skill:
3 Rounds for Quality:

:10 L-Sit Hold

:10 Ring Support Hold

:20 Handstand Hold/Walk

Metcon:
25:00 EMOM:

1 Turkish Get-Up each Arm (53,35)

10 Goblet Squats (53,35)

100 foot Bear Crawl

10 Squat Thrusts

5 Strict Pull-Ups

Recovery:
5:00 Light Foam Rolling

Strength:
Push Press: 8-10 sets up to 1RM, Rest 2-3:00

Metcon:
Not for time:
30-20-10
DB Renegade Rows (total)
DB Push Press Alternating Arms (neutral grip) (total)
DB Hammer Curls
*Use the same weight for all 3 movements.
Then,
100-75-50
Banded Pushdowns
Banded Pull-aparts

18:00 Cap

Skill:
Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon:
Tabata: (:40 work/:20 rest)

5 rounds for max reps of:

wallballs (20,14)

box jumps with step downs (24,20)

handstand walking or shoulder taps

russian twists with plate (25,15)

max calories on bike/row

**Score is total wallballs + calories)

Back & Quads:
1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.

Skill Practice:
Spend 10:00 practicing CrossFit Renaissances & Rope Climbs

Metcon:
25:00 AMRAP with a partner:

100 Double Unders

400 meter run

50 DB/KB alternating Snatches (50,35)

**No Score today. Split Work as needed; one athlete works, while other rests

Recovery:
3:00 of light foam rolling &

3:00 of parasympathetic breathing

Toes to Bar: 1 x Max Unbroken Reps

Metcon:
For Time:

Run 1 mile

100 Double Unders

100 Air Squats

Run 800 Meters

75 Double Unders

100 Hollow Rocks

Run 400 meters

50 Double Unders

100/75 Push Ups

30:00 Time Cap

Hips & Back & Hamstring Work:
2 sets of:

25 Banded Hip Flexor Pulls

50 Banded Pull Aparts

50 Banded Leg curls

Strength:
1a) Handstand Push Ups: 5×5-6.  Rest :30

1b) Banded Face Pull Aparts: 5 x 15 between sets of HSPU. Rest :60.

2a)  KB Hammer Curls: 3×10.  Rest :30.

2b) Trap 3 Shrugs: 3 x 10-10-10.  Rest :30

3) Hollow Hold: Reverse Tabata: 8 x :10 work/ :20 rest

Finisher:
Overhead KB Carry single arm x max distance in 5:00.  (53,35)

Strength:
Weighted Pull Ups 5 x 3, Rest 2:00

Metcon:
“CFR Chest Day”

For Time:

50 In & Out Push Ups

400 Meter Run

50 Decline Push Ups 20″

400 Meter Run

50 Push Ups

400 Meter Run

Gymnastics Skill Work:
1a) Toes to Bar: 4 x :60 practice or accumulate volume. rest :60

1b) Handstand Hold 4 x :60 practice or accumulate distance with Handstand Walks, rest :60.

Metcon:
24:00 EMOM of:

Minute 1: 2 turkish get ups each side

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows

Minute 4: 12 Weighted step ups

Minute 5: 12 DB Hang Clean + Press (6 ea.)

Minute 6: :60 Single Unders/jog/bike as Active Recovery

Accessory Work:
Glutes + Upper Back:

Accumulate:

100 Frog Pumps

100 Banded Pull Aparts

Strength:
Speed Push Press:  6×3 @ 70%, every :60.

Use 1RM from 4/24; reset each rep
L Sit Hold: 3 x :15, Rest :30

Handstand Hold: 3 x :20, Rest :30

Metcon:
15:00 AMRAP of:

9 Pull Ups

12 Shoulder to Overhead (155,105)

400 meter run

Extra Credit:
1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.

1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

Strength:
1a) Close grip floor press: 5×5, Rest :60

1b) Barbell Rows with a pause: 5×5, Rest :60

2) Toes to Bar Skill Work 5:00

Metcon:
2 rounds for Time:

75 Air Squats

50 Push Ups

25 Toes To Bar

800 Meter Run

22;00 time cap

Extra Credit:
Incline Hammer Curls 3 x 12, Rest :30

Cuban Press 3x 12, Rest :30