Last Minute Hold Out

CFD hosts our very first in house Weightlifting Meet on Saturday, June15th!

Email [email protected] if you’d like to volunteer!

WOD for Monday 060313 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
3 x 10 seconds
Hollow holds on floor (to reinforce “hollow body” position)

Then, 4 rounds: 20 second Handstand hold
Scale down by walking feet into position, facing the wall and holding at an angle. Scale up by kicking up to Handstand facing away from wall and attempting freestanding balance off wall.

Strength:
Push Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
4 Round of 1 minute on/1minute off
Burpee Toes to Bar

Post Push Press Loads and Workout Reps to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. For the skill segment, we will work on reinforcing two positions related to the Handstand.  Scale each as necessary (see both videos below).

For the strength segment, you will establish a 1RM Push Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid and have a spotter, or two.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get you  working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, complete as many Burpee Toes to Bar in a minute as possible.  Rest for 1 minute and repeat for 4 rounds.  Hard and fast.  Scale T2B to KTE or knees to wherever as necessary.

There is NO ENDURANCE WORKOUT tonight!

Hollow Position and Handstand Holds with Coach Ryan
[youtube]https://www.youtube.com/watch?v=k0ikBkEeOps[/youtube]

[youtube]https://www.youtube.com/watch?v=Tmn5M9H0A6A[/youtube]