Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members
Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/
Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!
Warm Up-
4 Rounds of
5 pull ups (hardest version for you starting with weighted strict then moving down in this order…. strict, kip, jumping, ring row)
10 push ups
15 squat
Strength
Strength Bench Press
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.
3 rounds for time (20 Minute cap)
9 muscle-ups (Can sub bar for ring)
36-ft. handstand walk
36 (Round 1) 45 (Round 2) 54 (Round 3) single-leg squats
36-ft. handstand walk
We will try to set up 1 obstacle for you to handstand walk over, but we can’t us up all the plates.
Scroll for scaling options.
Related:
• CrossFit WOD 180601 Tips With Rory McKernan
• The Handstand Walk
Scaling
This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.
Intermediate Option
3 rounds for time of:
5 muscle-ups (ring or bar)
36-ft. handstand walk, no obstacles (Or 1 minute handstand hold)
36-45-54 single-leg squats
36-ft. handstand walk, no obstacles (or 1 minute handstand hold)
Beginner Option
3 rounds for time of:
5 ring rows
5 jumping ring dips
50 Foot bear walk
36-45-54 squats
50 foot bear walk