As we get closer to Friday, our goal is to stay healthy and to not beat our bodies up hence today’s WOD. Handstand skillwork and box jumps are the hardest part of this day so that we can ensure and injury free 19.1. This workout shouldn’t take more than 15 minutes to complete. This is a great day to work on your handstands as well as take time after the wod for a good cool down stretch. Make sure that you are meeting the standards for the ab mat sit ups and the box jumps. Click the links above to view the official movement standards from Crossfit HQ.
Minute 1: 2-3 Rope Climbs – may sub 10-15 pull ups
Minute 2: 20 1-arm DB Push Press (50#/35#) – 10 with right arm then 10 with left (20 total per round)
Minute 3: 3 Deadlifts – climb to a heavy set.
NOTE: This is a 21 minute workout. On “go” do 2-3 rope climbs and rest the remaining part of the minute. At the next minute mark do 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute. At the next minute do 3 heavy deads and rest the remaining part of the minute. At the next minute mark start the 2-3 Rope climbs again and continue.
Olympic Lifting Clinic with Brandon on Saturday, April 6! All levels. Free to members.
**the lost and found is getting a little crazy! Look through it and see if you’ve left something behind