CrossFit Thursday

Wow, my titles sure have been original. I really need to start thinking creatively again.

Who will we see this morning? Dave, Lacey, Nikki, Grace, and me.

General Warm-Up
Plate Hop Sequence
0:20 in and outs
0:05 rest
0:20 alternating feet side hops
0:05 rest
0:20 alternating feet forward hops
0:05 rest
0:20 single leg forward hops
0:05 rest
0:20 both feet side hops
0:05 rest
0:20 plank hand walk

2 rounds
5 inchworm + updog to down dog
10/10 dynamic calf stretch
20 band pull aparts

Skill and Build-Up
Handstand Hold Prep
0:20 wall press stretch
0:20 single-arm plank to wall press, right
0:20 single-arm plank to wall press, left
0:20 wall press stretch
0:20 planked wall press
0:20 wall press stretch
0:20 handstand hold, facing wall (pike handstand from couch)
0:20 handstand hold, back to wall (pike handstand from couch)

Build Up
10 ring rows (staggered stance dumbbell row – 20 lb)
6 lateral box jumps, low height (used paver brick to do plate hops)
0:10 handstand hold variation (pike handstand from couch)
3/3 single-arm ring rows (staggered stance dumbbell row – 20 lb)
6 lateral box jumps, workout weight (used paver brick to do plate hops)
0:10 handstand hold variation (pike handstand from couch)

Workout
15:00 AMRAP (completed 7 rounds)
5/5 single-arm ring rows (6-10 staggered stance dumbbell row – 15 lb – 10 each round)
10 lateral box jumps (used paver brick to do plate hops – 8 each round except 6)
0:30 handstand hold (pike handstand from couch)

Pulling Accessory
2 rounds
0:20 hollow hold (I was able to ACTUALLY keep my legs and shoulders off the ground for the entire 0:20 both rounds!!)
50 banded bicep curls (50 with band; 35 with 10 lb db set)

Have a great day!!

 

 

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