Friday, 06 February 2015

MP CrossFit Tulsa 020615

2015 CrossFit Games registration is open @ games.crossfit.com

 Team Name: Ape Nation

 

Skill:

Practice 10 minutes on:

Hollow Body position holds

4 x 30 seconds on, 30 seconds off

Hollow Body rocks

4 x 10

High Plank Variations

– 1 arm up holds: 10 seconds each arm

– 1 arm, 1 leg opposite sides up: 10 seconds each variation

– 1 arm, 1 leg same side up: 10 seconds each variation

 

For Quality

 

Conditioning:

“Fired Up”

10 Alternating Pistols

20 meters Handstand Walk

30 Double Unders

20 Power Snatches (75/53)

10 Body Blasters

Row 250m

 

3 rounds for time

Compare to Friday, 01 March 2014

*Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.

 

Flexibility:

15 Front Leg Swings/per leg

Hamstring Floss – 2:00/leg

Olympic Wall Squat – 2:00

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post time and experiences to comments

Comments

  1. darrenandtara says

    D.
    28:13.
    Mod 14 box on pistols. Down from 16.
    Walking handstands were Rxish. I’ve seen better. I’ve done worse.

  2. gwilkins19 says

    27:41 call it Rx (ish). Walking handstands were close to Darren’s…but I believe worse. I did re-start where I fell though.

    BRUTAL WORKOUT

  3. lots of modifications 25.39

    pistol progression 20″ box
    shoulder touch 24″ box
    singles
    31# snatch
    Burpee/banded PLU/knee ups
    ROW Rx 😉

  4. White Ape says

    Nice WOD!
    21:38 Rx

  5. darrenandtara says

    T.
    30:01
    Mod box pistol progression
    Shoulder touches
    Dropped to 41# after round 1.

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