Warm up/mobilise
Strength training or gymnastic skill
Run200
30Kettlebell swings
30 sit-ups
30 burpee to boxjump
20 Kettlebell swings
20 sit-ups
20 burpee to boxjump
10 Kettlebell swings
10 sit-ups
10 burpee to boxjump
Run 200
Warm up/mobilise
Strength training or gymnastic skill
“Karen”
150 wallballs
Warm up/mobilise
Strength training or gymnastic skill
Every minute on the minute for 12 minutes
3 hang power cleans
2 front squats
1 push jerk
1 split jerk
Warm up/mobilise
Strength training or gymnastic skill
“Helen”
Run 400m
21 Kettlebell swings
12 pull-ups
X3
Warm up/mobilise
Strength training or gymnastic skill
7 rounds of
5 pull-ups
7 squat cleans
9 elevated foot press-ups
Split jerk practice
Our focus was on two things for this session, we looked at the movement of the leading foot in the split. Commonly the foot is lifted, as if to kick a ball, if we look at the most efficient and stable movement for the foot, it will be almost skimming with the heel touching first and the toes landing after, this leads to a faster movement process.
The other portion of the movement studied was the elbow position and where the bar should rest ideally on the top of the chest bone (the manubrium) we look for a vertical forearm with the jerk as this is the position of the elbow in the press and push press. Both these movements benefit from the vertical forearm as this is the best position for the shoulder to initiate the movement and the tricep to continue this movement.
Class focus was on one handed handstands and how to attain these. We frequently see people in the CrossFit community performing these as a single armed wide legged movement against a wall. What we were aiming for is a more controlled progression, aiming to keep feet together, having both feet move sideways, followed by the hips then the shoulders until enough weight is shifted that the hand can be raised.
This serves as a progression for handstand walking as it allows us to learn how to shift our weight.
This was followed by some ab work with candlesticks and dragon flags.
The Wod was a 1 minutes handstand hold and 1 minute of hollow rocks for 2 rounds in total. Each break from the handstand was rewarded with a pull-up.
Warm up/mobilise
Strength training or gymnastic skill
15-12-9-6-3
Dumbbell shoulder to over head
Ring dips
Warm up/mobilise
Strength training or gymnastic skill
12 Kettlebell swings
12 weighted sit-ups
Run 200m
X6
Warm up/mobilise
Strength training or gymnastic skill
As many rounds as possible in 15 minutes of
5 pull-up
5 wallball
10 pull-up
10 wallball
15 pull-up
15 wallball
This ladder increasing by 5 each time until the time limit is reached.
