WOD – Thu, Feb 8
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CrossFit East River – WOD
Handstand Skill (Distance)
a1) Kick-ups
Options:
a) Kick-ups to freestanding hold
b) Kick-up to wall + hold
**Accumulate 5 attempts for quality
Rest as needed
a2) Hip-taps / Shifting weight
3 sets 4-6 reps
Options
a) Wall Facing HS Hip Taps
b) Wall-facing shoulder taps
c) Side-to-side weight shift
Rest as needed
+
a3) AMRAP 6 – Handstand walk attempts
6/4c Row +
a) 15 ft HSW attempt
b) Lateral HS wall walk
Videos
Lunge Kick up to freestanding handstand
Wall Facing Handstand Hip Taps
Wall Facing Handstand Shoulder Tap
Sideways Handstand Walk On Wall
Score: Distance on HSW
Work : Rest (AMRAP – Reps)
3 Rounds of EMOM
1:00m ON / :30 OFF
m1: Ring Push-Up for reps / HR Push-ups
m2: Row for cals / Bike
m3: Wall Sit for duration (seconds)
m4: Row for cals / Bike
*1 Round = all 4 stations
*wall-sit rep count = 1 rep for every 3 seconds (60s / 3s = 20pts possible)
*can sub DB deficit push-up for rings
Intent – Muscle endurance training.
Target – The goal today is to accumulate as many reps as possible in the time windows so we want members to plan smart breaks on the push ups and hold to keep moving across all sets. The rows should be at a tough pace that allows you to recover during the gymnastics to push again on the next one.
Feel – Pressing and core muscle endurance under some breathing.