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Workout

12/01/2016

Yoga/Mobility

Prep for 16.4

https://romwod.com/workout/16-4/

Warm-up

BW General Warm up

2 Rounds

1 minute each:
Pass thru's
Inch Worm Pushups
Burpees
Air squats
Plank

WOD

Row can be substituted with a 600m Run

CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)

13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#

Superhero Training

Gymnastics

Rx'd work:

    5x20sec frog tand holds - try straight arm (working balance on hands)
    accumulate 2 minute handstand hold - belly to wall
    2x30 shifts from right to left - back to wall**
    4min - tabata hollow rocks (in straight/hollow body position)

Scaled work:

    5x20sec frogstand holds - bent arm (working balance on hands)
    accumulate 2min of handstand hold with one leg on box and one leg in air straight up
    2x30 shifts from right to left side - legs on box**
    4min - tabata hollow rocks (in tuck position)

**work slow, making sure you shift weight over the dominant shoulder
Frog Stand Holds:
https://www.youtube.com/watch?v=kKVJuYVhL1U

Hollow Rocks:
https://www.youtube.com/watch?v=tMIFnRAgUdo

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 01, 2016

Male Clients