WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Oct 15 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3211 days ago) |
10.15.2021(Check In) Warm-up 1 ROUND :30 Single-Unders (focus: keep the hands in your peripheral vision) 10 Hollow Rocks + 10 Superman Arch Rocks 10 Scap Pull-Ups w/press down (focus: activate those lats!) 1 ROUND :30 Tall Jump Single-Unders (focus: keep the body straight!) 10 Kip Swings 10 Up-Downs 1 ROUND :30 Single-Single-Double 10 Kip Swings (slightly bigger but w/control!) 10 Burpees Extended Warm-up 2-3 SETS* 3-5 Kipping Pull-Ups 5-7 Kipping Knees to Chest or Toes to Bar :40 Double Under Practice *Athletes can come off rig between gymnastics movements. -Rest As Needed b/t Sets- Workout 'ICARUS' (Time) FOR TIME 100 Double Unders 30 Toes 2 Bar 100 Double Unders 40 Pull-ups 100 Double Unders 50 Burpees -15:00 Hard Cap- Post-Workout Strength Metcon (Weight) FOR QUALITY 15-12-12-10-10 Supinated Bent Over Rows* *After each set complete 15-20 Banded Tricep Push-downs. |
|
|
