CrossFit WOD, February 22, 2019

Tri QuadInspiration”Soft Drink Consumption During and Following Exercise in the Heat Elevates Biomarkers of Acute Kidney Injury,”
https://www.crossfit.com/battles/sugar-industry-funds-cdc-investigation-into-sugar-industry-deathsWarm-upWarm-upI. Heartrate
Dynamic

II. Specific
7 minutes of Handstand Pushup practice

III. Skill/Strength
7 minutes to build to a challenging 3 rep Touch and Go Clean (FIT power PER full)MetconMetcon (Time)For time:
5 negative handstand push-ups
5 squat cleans, 135 / 95 lb.
10 box handstand pushups
10 squat cleans, 115 lb. /75 lb.
20 dips
20 squat cleans, 95 / 65 lb.
40 hand release pushups
40 squat cleans, 75 / 55 lb.Scaling: this WOD blends heavy, low-rep weightlifting with light, high-rep weightlifting, along with difficult gymnastics exercises. The early rounds should be slow and difficult while the exercises in later rounds should become more manageable, allowing you to move faster.Metcon (Time)For time:
5 strict handstand push-ups
5 squat cleans, 185 / 125 lb.
10 handstand push-ups
10 squat cleans, 155 /105 lb.
20 ring dips
20 squat cleans, 135 / 95 lb.
40 hand release pushups
40 squat cleans, 95 / 65 lb.Open prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7×1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.Optional Accessory WorkOpen prep: Ring Muscle-ups
Level 1: 7 sets of 3 Ring Rows + 3 Dips + 1 Low Ring Progression
Level 2: 7 sets of 3 Ring Pull-ups + 3 Jumping Ring Muscle-ups
Level 3: 7×1-3 Ring Muscle-ups
*rest 30 seconds between sets. Note how many sets you complete unbroken.News***UPCOMING EVENTS***
-TOMORROW: TFA Bootcamp 19.2 Meet and Greet TOMORROW Saturday February 23 @ 12pm. https://www.facebook.com/events/810465385957919

-March 3rd 7pm Columbus Blue Jackets game

-Now through the Open TRUELIFT is free of anyone looking to improve their Weightlifting technique. We know The Open will feature the Snatch and Clean and Jerk , so its a great opportunity to get additional assistance with those lifts. Classes are Mondays at 6:30pm and Saturday at 8:00am.

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