We will be closed this Sunday, April 16th.
Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!
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)
- 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
Murph Training 2017.01
- 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
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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