Thruster 1-1-1-1-1-1-1 reps
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For those not proficient with this lift, you will learn the thruster and then apply it to a non-max-lift WOD.
Here is a LINK to the CrossFit main page for a good demo of the thruster.
Rest Day.
Play a sport or learn a new skill.
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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For the few of us that did “Barbara” yesterday…
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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If you are not proficient in these lifts we will provide a training session on these movements as well as an alternative WOD.
Rest Day
For those of you that did not get your WOD in today, we will do yesterdays.
Saturday we will be meeting at CrossFit305 at 6:30am before the Tropical 5k and heading out to Watson Island as a group. There will still be a WOD at 1pm Saturday. Remember, if you registered you need to pick up your packet between noon and 8pm today at the Miami Beach Convention Center or if you cannot do that you can pick up your packet race day. If you did not register, click HERE
Warm Up
100 double under jump rope
10 squats
10 push ups
5 kip ups
5 ring dips
10 squat jumps
10 chest clap push ups
10 sit ups
2 sampsons per side
10 ball slams
WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
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Warm up
Run 800 meters or three minutes jump rope
25 squats
20 push ups
15 good mornings
10 sit ups
5 pull ups
Repeat circuit without run x2
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Handstand push-up variation video
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Warm Up
Run 400 meters or two minute double unders
Three rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good mornings
WOD
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Scale and substitute as needed.
Warm up:
25 double unders
10 med ball cleans 20 lbs
20 push ups
20 squats
repeat x3
Hang power clean 1-1-1-1-1-1-1 reps
Finisher: 5 minutes max dead hang pull ups on the new bar.
Say hello to your neighbor.
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Hang power clean 1-1-1-1-1-1-1 reps
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L-Sit and/or double under practice, ten minutes.
Optional:Rest Day, wait for Monday.