Public Whiteboard

Components

Handstand Work

CrossFit Games Open 14.3

Settings

Workout

2/13/2018

3 Rounds:

10 Jumping Jacks
10 Frankenstein's
10 Empty Bar Romanian Deadlifts
10 Tap Swings

Handstand Work

Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.

Work with athletes on new skills, show new drills, use bands on rig for Hand Stand Push ups, get people upside down, teach them skills to work on. Work on for about 20 minutes

CrossFit Games Open 14.3 (AMRAP - Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

Extra Work

EMOM 10

1.) 8 GHD Sit Ups
2.) 8 GHD Back Extensions

Whiteboard:

Tuesday, February 13, 2018