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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Feb 20 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1991 days ago) |
02202024(Time) Warm-up 3-5 minutes of easy rowing, jogging or biking -then- 3 sets, not for time, of: 5-7 hip & back extensions 20mts of bear crawl (see the video) 5 tempo deadlift (3 seconds down & 3 seconds up) 1 turkish get-up, L-arm, you choose the load 1 turkish get-up, R-arm, you choose the load 20 seconds of handstand hold OR pike hold OR plank hold (key is having the arms fully locked-out) 10 shoulder presses, empty/light barbell 5 broad jumps 60 secs rest Skill For quality: Double Under Practice, 5 mins Conditioning For quality: 2 Dead-Stop Deadlifts, 70% 1RM 4 Strict Handstand Push-ups 2 Box Jumps, pick height 4 Dead-Stop Deadlifts, 70% 1RM 8 Strict Handstand Push-ups 4 Box Jumps, pick height 6 Dead-Stop Deadlifts, 70% 1RM 12 Strict Handstand Push-ups 6 Box Jumps, pick height 8 Dead-Stop Deadlifts, 70% 1RM 16 Strict Handstand Push-ups 8 Box Jumps, pick height 10 Dead-Stop Deadlifts, 70% 1RM 20 Strict Handstand Push-ups 10 Box Jumps, pick height |
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