FRIDAY WOD July 5, 2019

4
Jul

FRIDAY WOD July 5, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Wall Slides x 10 @ 3030
Lateral Lunges x 10 each side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Then…

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats)

CrossFit WOD
FITNESS

Warm-Up.
Wall Slides x 10 @ 3030
Lateral Lunges x 10 each side

Followed by…

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps

Then…

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

B.
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold