CrossFit Hove workout of the day 10 April ’14

Warmup/mobilise/lift or gymnastic skill.

“Elizabeth”
21/15/9
Squat cleans
Ring dips
The ring dip, itself a very demanding body weight movement, is also very scalable movement, using either a dip station for greater stability or rubber bands to assist. We can further reduce the load by still using the rings but allowing the knees to be on the floor and lowering the rings.

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Olympic weightlifting at West Sussex Barbell

Split Jerk practice. We focused on jerking from the racks, not using the clean but studying the second part of the movement. Special attention is paid to the orientation of the wrist and elbow, also ensuring the bar sits on the deltoid and when the lifter dips prior to the jerk that the bar is held on the shoulder to ensure no effort is lost on the upward movement.

Gymnastics at West Sussex Barbell

Class focus was handstand progressions, whether kicking into handstand, handstand pressup or handstand walking.
The picture shows a variant of how to practice handstand walking, shifting the weight from hand to hand whilst reducing the load.
We also spent time practising the safe exit from handstand via a forward roll.
The wod was tabata of handstand holds and forward rolls.

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CrossFit Hove workout of the day 3 April ’14

Warmup/mobilise/lift or gymnastic skill work.

1 minute of each movement, a minutes rest between each round, repeated for 3 rounds.
The movements were a bumper plate ground to overhead, a mountain climber and toes to bar.
The mountain climber is performed from a long armed plank position, a knee is raised to meet the elbow whilst the foot remains elevated from the floor. The leg returns back and the other leg follows.

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