2017.04.13

DSC06867

Attention:

We will be closed this Sunday, April 16th.

Attention:

Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!

Reminder:

Strength:

1xME unbroken (strict) handstand push-ups (toughest scale which allows you to achieve double-digit repetitions)

1xME unbroken (strict) toes-to-bar (toughest scale which allows you to achieve double-digit repetitions)

3 rounds

    • accumulate at least half as many (strict) handstand push-ups in as many sets as necessary
    • accumulate at least half as many (strict) toes-to-bar in as many sets as necessary

 

Conditioning:

Murph Training 2017.01

3 rounds

    • 1-2-3-4 pull-ups
    • 2-4-6-8 push-ups
    • 3-6-9-12 air squats

 

Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

front & lateral delt raises

    • 2-3×15 (1010 tempo)

dumbbell curls+dumbbell forearm curls

    • 3×15 (1010 tempo)

superset: hollow rocks & superman rocks

    • 3-5×12

 

Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

every 3 min. for 4 rounds

    • 20 sec. AMRAP bike/row/sprint @ 95%

– light recovery bike/row/jog/walk during non-working periods

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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by JJ Christopher in WOD

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