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Components
Handstand hold Practice
What's Up?
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
2/26/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
2/26/2021
"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred, and bitterness behind,,, I would still be in prison." Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, urinated on by the prison guards, for their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as President of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife. When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: "If I did not... I would still be in prison."
Warm-up
See Coach's board.
Handstand hold Practice
5:00 to practice handstand holds or short walks (Covid restrictions)
- 100 handstand shoulder taps against a wall is an option
- we can record anything you want/do for this
What's Up? (AMRAP - Rounds and Reps)
9 minute AMRAP of:
- 3 squat snatches
- 3 toes 2 bar
- 6 squat snatches
- 6 toes 2 bar
- 9 squat snatches
- 9 toes 2 bar
etc...
continue to add (3) reps per rd to each movement until time cap is reached.
MRx:55/35, Rx: 75/55, Rx+: 95/65
- moderately light barbell, one you can do 15+ unbroken reps
- score will be rds + reps
- if you finish the 12 and get 8 snatches in the rd of 15's your score would be 4 + 8
- try to go unbroken on the barbell through the nines.
- start breaking up toes 2 bar in the rd of 6's or 9's, this workout is all about managing grip fatigue
- we want to get ahead of that fatigue before it's too late
-
Metcon (No Measure)
Optional Winter Body Armor
- 3 giant sets of:
- 15 double dumbbell stiff legged deadlifts
- 20 barbell front rack reverse lunges (10 each leg)
- 30 abmat sit ups
rest 3:00 between sets
- you choose the weights
- GHD is an option for sit ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 26, 2021
Male Clients
1
David
Spungin
4:00PM CrossFit
1 x 0
16 feet walk
1
John
O'Keefe
4:00PM CrossFit
1 x 0
2 feet walk
1
Matthew
Emmons
8:30 AM Crossfit
1 x 0
3 feet handstand walk
1
Rob
Bush
6:00 AM CrossFit
1 x 0
Handstand walk 15 feet
2
Doug
Davis
12:15 PM CrossFit
1 x 100
handstand hold on wall
2
Mark
Richardson
12:15 PM CrossFit
1 x 100
handstand hold on wall
3
Brian
Murphy
6:00 AM CrossFit
1 x 0
Shoulder taps, hold
3
Dan
Lincoln
6:00 AM CrossFit
1 x 0
Shoulder taps
3
Jon
LeDuc
6:00 AM CrossFit
1 x 0
HS hold, shoulder taps
Female Clients
1
Amanda
Spungin
9:30 AM CrossFit
1 x 0
3 feet handstand walk
1
Angie
O'Keefe
4:00PM CrossFit
1 x 0
2" walk
1
Katie
Seelhoff
4:00PM CrossFit
1 x 0
5 feet walk
1
Sadie
O'Keefe
4:00PM CrossFit
1 x 0
2 feet walk
2
Beata
Wyatt
12:15 PM CrossFit
1 x 100
handstand hold on wall
3
Carly
Pearlman
8:30 AM Crossfit
1 x 0
Handstand hold
3
courtney
alberts
6:00 AM CrossFit
1 x 0
HS hold facing wall
3
Jordan
Dunbar
8:30 AM Crossfit
1 x 0
Hand stand hold off wall
3
Kathy
Griffiths
7:15 AM CrossFit
1 x 0
Push up taps
3
Peri
Vogl
7:15 AM CrossFit
1 x 0
Handstand walk practice
3
Ruthann
Christensen
9:30 AM CrossFit
1 x 0
handstand hold
3
Sage
Schoenfeld
7:15 AM CrossFit
1 x 0
Push up taps
3
Vicki
Spicer
8:30 AM Crossfit
1 x 0
Handstand hold 15 sec
3
Zoe
Bergner
9:30 AM CrossFit
1 x 0
handstand hold with lifting hands
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