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CrossFit Coldwater – CrossFit

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Warm-up

Warm-up (No Measure)

Joint Prep

3 rounds

:30 sec Cardio

1 arm Overhead Carry down and back each arm

10 Kossack Squats

Mobility:

T-Spine Stretch

Wrist Stretch

Ankle Stretch

Specific Warm up

Warm-up (No Measure)

5-10 minutes depending on time:

Fitness- Build up to your overhead hold

Fitness Plus- Work on Handstands

Metcon

Metcon (No Measure)

FITNESS

8 Rounds

:40 sec Bike

:20 sec Rest

:40 sec Barbell Overhead Hold

:20 sec rest

Barbell weight is your choice– something you can hold for the entire :40 seconds– The intent here is to build the stabilization muscles in the shoulders, not go as heavy as possible.

No score today– Take this day for what you need it to be. If you have missed the last few days, go hard on the bike. If you need an active recovery take it a little slower and just move.

Metcon (No Measure)

8 Rounds

:40 sec Bike

:20 sec Rest

:40 sec Handstand Hold (against wall)

:20 sec rest

No score today– Take this day for what you need it to be. If you have missed the last few days, go hard on the bike. If you need an active recovery take it a little slower and just move.

If you want to work on handstand balance, slightly pull your feet off the wall and practice balancing

Extra Credit

Warm-up (No Measure)

3 Sets

Dumbbell Bench Drop Set

Pick 3 pairs of dumbbells- heavy, medium, light

Do as many reps as possible without stopping with the heavy pair, once you stop immediately grab the medium pair and do a max set, then grab the light pair and do another max set.

Rest a 1-2 min and repeat