Conditioning:
A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up
B. 15 min AMRAP:
10 Pike Handstand Push-ups
15/12 Ski Erg Calories
15 Toes Through Rings
20/15 Echo Bike Calories
Compare to 10/11/22
Nate S: 5 rounds
Laura G: 3 + 8 Cal Ski
Skill and Strength:
A. See Conditoning
B. 0 - 5 min: (Compare to 10/11/22)
2 Strict Handstand Push Ups for depth
*If you don't have floor yet, complete 2 x 5 sec eccentrics.
Christian: 55cm
Britt: 10cm
6 - 10 min:
2 Kipping Handstand Push Ups for depth
Christian: 66cm
Greta: 4 inch
10 - 15 min:
5 Min AMRAP:
1 Strict Muscle Up
2 High Ring Dips
3 Strict Toes to Ring
Nate: 7 rounds
or
2 Low Ring Strict Transitions
2 Ring/Bar Dips
2 Chest to Ring Pull Ups
2 Strict Toes to Ring
*If you are doing tomorrow's wod it has some Handstand Push Ups - so keep that in consideration with how hard you go today.
Log all workout results to Beyond the
Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
If you wish to view our Weightlifting and/or Competitor programming, contact us at info@crossfitclaremont.com.au to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
Comments