Thursday January 17th 2019

O’Hare CrossFit – CrossFit

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Gymnastics

B. : Handstand Walk Work x 15 minutes (No Measure)

A. Stomach or Back to Wall Handstand Hold x 20 seconds x 2 sets

B. Stomach to Wall Shoulder Taps x 5-7/side x 3 sets **The Goal to Take Pressure off 1 Hand while having other arm locked out**

C. Handstand Kick up Practice x 3 minutes

Rx’d – Freestanding Hold – Spotter if Necessary

Scaled – Back to Wall Kick ups + Hold – Spotter if Necessary

D. Handstand Walk Practice x 5 minutes

Rx’d – Handstand Walk – PVC Spotter if Necessary

Scaled – Pike Box Walks

Conditioning

B. : “Breakfast Club” (Calories)

7 Double KB Deadlift 70/55# per hand

7 No Pushup Burpee off KBs

7 Double KB Deadlift 70/55# per hand

2 minute Assault Bike for Cals (30/20 is Goal

Rest 2 minutes x 3 sets

-rest 4 minutes-

3 Renegade Row 50/35# per hand

15 seconds Mountain Climbers on DBs

3 Renegade Row 50/35# per hand

90 seconds Unweighted Step up 24/20″

Rest 2 minutes x 3 sets

Decompression

Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

 

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