Monday's WODs and Gymnastics!

February 17, 2020

Here are your Monday WODs! Please make sure you watch the CrossFit drill videos before coming to class. They are very informative and it is helpful to get a visual. We will go over the drills briefly, but it is expected that you have done your homework prior to coming. Muscle ups and handstands, here we come!

 

Monday Feb. 17, 2020

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Warm-up:

200m Run then grab an AbMat.

 

2 ROUNDS

 

10-20 Hops Over AbMat (Fwd-Bkwd)

10-20 Hops Over AbMat (Side-Side)

10 Push-ups (Chest to AbMat)

5 Downward Dog Negative/Pike push-up (Lower Head to AbMat)

10 Sit-ups

10 Back Extensions

 

After 2 ROUNDS, take AbMat to Wall and Complete:

1:00 Couch Stretch L

1:00 Couch Stretch R

 

Skills: Muscle-ups! (20 minute clock)

 

You will have 20 minutes to work on Ring Muscle-ups and Handstands. You will find a list of drills and progressions below along with videos (MAKE SURE YOU WATCH THE VIDEOS BEFORE CLASS!). We will have stations set-up for each in class today. Along with the skills below, work on your false grip and kip swing on the rings. If you have these and the strict gymnastics strength, you may attempt your first muscle-up on the rings today.

 

If you are able to master the ring muscle-up, you will record your score for MAX UNBROKEN RING MUSCLE UPS.

 

Drills:

 

1. Explosive Hip Drill (1x10)

Video: youtu.be/KD-jGoqn_Gg?t=33s

 

 

 

Lay on floor and complete this explosive hip drill.

 

2. Explosive Hip Drill (On Low Rings) (1x5)

Video: youtu.be/KD-jGoqn_Gg?t=2m16s

- Same idea as the drill on floor, but on low rings.

- Complete 1x5

 

3. GHD Muscle-up Transition (3 Sets)

Video: youtu.be/mdHJ7ahyBNY

Athletes who are close to a muscle up and missing the transition may complete a 3x3.

 

4. Strict Muscle-ups - work on pulling the rings in tight to your hips.

 

5. Muscle-ups (Max UB)

*These are ring muscle-ups.

Snap Pull & Towel Drill

youtu.be/2Dq6NbpRar4

youtu.be/g5FOnDXeNuE

 

 

WOD:

 

AMRAP in 10 minutes:

3 HSPU

3 Cleans (any type)

6 HSPU

3 cleans

9 HSPU

3 cleans

12 HSPU

6 cleans

15 HSPU

6 cleans

18 HSPU

6 cleans

21 HSPU

9 cleans

etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

 

RX = 115/165

 

So essentially it is:

3-6-9-12…etc.

HSPU

3-3-3-6-6-6-9-9-9…etc.

Cleans

 

 

Endurance WOD (6:30pm)

 

3 Rounds of:

2 Minutes of Bike for Cal

2 Minutes of 10 Kettlebell Swings + 5 KB Snatch (R) + 5 KB Snatch (L) 35/53

2 Minutes of Push-Ups

2 Minutes of Rowing for Cal

2 Minutes of DUBs

Score = total reps

 

 

On-Ramp (7:30pm)

 

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