WOD 13.04.19

April 11, 2019

האימון היומי 13.04.19 קרוספיט ראשון סיטי

אימוני קרוספיט במרכז ראשון לציון

 

 


  

 

 

Warmup

4 rounds 

1 min of jogging, biking or rowing (increase pace each round)

 

10 walking lunge steps

4 knees-to-elbows,

strict 4 ring rows, pull-ups

 

Monthly Skill (Hand-Stand Walk)

 

Wall Facing Handstand Hold:

2 x 20s Hold or 10 Reps of:

 

Weight Shift: Keep both hands planted on the floor, shift bodyweight from side to side.

 

Hand Lift: Elevate one hand slightly off the floor at a time. Aim to be able to control the position for a one count before returning the hand to the floor.

Shoulder Tap: Lift one hand at a time to touch the shoulder on the same side. Aim to be able to control the position for a one count before returning the hand to the floor.

 

Cross Shoulder Tap: Lift one hand at a time to touch the opposite shoulder. Aim to be able to control the position for a one count before returning the hand to the floor.

 

then

 

4:00 To accumulate as many RX:

 

5m Straight line Handstand Walk Rest at least 20s between each walk

 

Scaled: 2 Options

 

Wall Walk: Key is maintaining the hollow and a straight line from shoulders to hips to feet for as much of the movement as possible. Do not arch the back or pike the hips while moving.

 

Walk Off Wall: The athlete starts in a chest-to-wall handstand and walks forward, away from the wall. Key to this exercise is initiating by lifting the hands, not by pushing oneself away from the wall. 

 

Metcon

 3 rounds for time:

20 Lunges

30 Wall-ball shots 10/6 

20 triple-unders or 40 Double Unders

10m Handstand Walk b/w Rounds

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