Public Whiteboard

Components

Handstand Push-ups

Deficit Handstand Pus ...

Metcon

Settings

Workout

16Jul2015

Warm-up

Warm Up # 4 (Step Ups)

2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees

1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Stretches: Rib Mobilization, Instep, Anchored T-Spine

Strength & Skill

1 or 2 based on skill level

1: Handstand Push-ups (5 Rds. of 5-10 Reps./ Progression)

Handstand Push-ups

Progression: Wall Walk w/ Shoulder Taps or Box Pike Position

2: Deficit Handstand Push-ups (5 Rds of M.R. (all controlled movements))

Deficit Handstand Push-ups

Metcon

Metcon (Distance)

16Jul2015

Partner WOD:

As P1 completes the Work Capacity cycle, P2 is Rowing to cover as much distance as possible. Once the W.C. is complete, partners switch. P1 & P2 complete this cycle for 16 minutes totaling the comuniative distance for score.

Work Capacity:
10 x Box Jumps (25" / 20")
10 x Chest to Bar Pull-Ups
10 x Power Snatch (95# / 65#)

Homework

Partners choose two mobility drills and practice. Ask to use the Supple Leopard book for a variety.

Whiteboard:

Thursday, July 16, 2015

Clients:

Male Clients

Anthony
Hodges

5:00 PM CrossFit

5 x 5

Nick
Little

5:00 PM CrossFit

5 x 5

Jason
Mashburn

4:00 PM CrossFit

5 x 0

Colin
Wright

4:00 PM CrossFit

5 x 10

Chase
Fish

4:00 PM CrossFit

5 x 5

box pikes

Dave
Dahm

7:00 PM CrossFit

4 x 5

tried one front against wall and one backward handstand against w...

Private

7:00 PM CrossFit

5 x 5

Jonas
Hart

12:00 PM CrossFit

5 x 5

Mike
Conway

6:00 PM CrossFit

2 x 5

Brian
Burke

6:00 AM CrossFit

5 x 2

half way down

Female Clients

Ninette
Campbell

7:00 PM CrossFit

5 x 5

Private

9:30 AM CrossFit

1 x 4

Megan
Lankford

4:00 PM CrossFit

5 x 10

5 # dumbells

Jonelle
Harris

4:00 PM CrossFit

5 x 5

box pikes