CrossFit WOD Monday Jan 1st, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


HAPPY NEW YEAR! All locations open at 12pm resuming normal hours of operation. We are looking forward to breaking in 2018 properly with you all!

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Skill Practice

15 min ongoing clock rotate through skill movements instructed by your Coach:

1 – Freestanding Handstand Marching x 20 reps https://youtu.be/nc00e-yhwzI

(scale to box assisted marches)

2 – Rope Climb Mount x 1 rep https://youtu.be/w4ypk0LfNZc

(scale to box assisted mounts; partner these groups on one rope for practice)

3 – Rope Climb Mount + Rope Pull-Up Tap x 2 reps https://youtu.be/Hi9iwJ2M4RQ

*Alternate which hand is on top each set.

(scale (skip this if still working on rope climb mount))

4 – Kick to Handstand on Wall with Hands Turned Out x 5 reps https://youtu.be/a0W7jNwjSRw

(scale to partial or partner assisted kick ups)

A: Metcon (2 Rounds for reps)

A. 10 min AMRAP; x2

Rx+

20/15 Cal Assault Runner/Bike or 20/15 Cale Row/Ski/Bike Erg

12 Chest-to-Bar Pull-Ups

8 Box-Facing Burpee Box Jump-Overs (24/20″)

6 Strict Handstand Push-Ups to 2″ Deficit

Rx

20/15 Cal Assault Runner/Bike or 20/15 Cale Row/Ski/Bike Erg

16 Chin Over Bar Pull Ups

8 Box-Facing Burpee Box Jump-Overs (24/20″)

6 Strict Handstand Push-Ups from a Box (90 degree set up)

L1

20/15 Cal Assault Runner/Bike or 20/15 Cale Row/Ski/Bike Erg

16 Jumping Pull Ups or DB Renegade Rows

8 Box-Facing Burpee Box Step Up & Over (20″ all)

9 Strict Push-Ups or HR Push Ups

rest 5 min btw AMRAPS

(25 min ongoing clock)

* Goal is to be your performance from December 18th base testing

Post Workout Cool down & Mobility 20 min

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