CrossFit WOD, December 11, 2018

Friendly FaceInspiration”Stop crying about what happened and take control of what happens next.”
-Rachel HollisWarm-upWarm-upI. Heartrate:
9 minute EMOM
min 1: alternating singles or du easy pace
min 2: 7 KBS (build in weight)
min 3: 8-10 press-ups

II. Specific:
Kettlebell Swing practice
-bottom position
-top position
-keeping midline active in the decentSkillMetconHandstand Walk Progressions: 10 minutes of practice
-Around the World (remaining stacked and vertical)
-Wall Walks (working to nose and toes on wall)
-Handstand Shifts on Wall
-Freestanding Handstand Hold
-Handstand Walkprogress through each drill. do not skip any. if your goal is to perform handstand walks 2 huge pre-requesites are a perfect Wall Walk and a controlled Freestanding Handstand Hold. these 2 drills should not be overlooked as their skill-transfer ability is huge!MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 12 minutes of:
45 Alternating Single-Unders
3 Wall Walks
15 Kettlebell Swings 53/35Scaling: if you can perform du do them but decrease the reps so you can complete them in less that 3 sets typically. scale the weight of the KBS to a weight you can complete UB in the first few rounds. scale the WW/HSW to a level you can complete with control throughout the 12 min. use today as a session to improve your skill and not just a “score.”Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 12 minutes of:
45 Double-Unders
30ft Handstand Walk
15 Kettlebell Swings 70/53Scaling: if you can perform du do them but decrease the reps so you can complete them in less that 3 sets typically. scale the weight of the KBS to a weight you can complete UB in the first few rounds. scale the WW/HSW to a level you can complete with control throughout the 12 min. use today as a session to improve your skill and not just a “score.”News*SHRED will add two classes weekly. Mondays and Wednesdays SHRED will be at 7:30pm. Come check it out!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Coach Greta and Zach at Unbroken Youth class.

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