CrossFit WOD, February 4, 2019

Super BowledHAPPY BIRTHDAY TO ALL ATHLETES BORN IN FEBRUARY!

You may have been born in the shortest month, but we know you’re in this fitness game for the long haul! Keep up the amazing work in the gym, and enjoy your birthday!Inspiration”There is nothing noble in being superior to your fellow man. True nobility is being superior to your former self.”
-Ernest HemingwayWarm-upWarm-upI. Heartrate:
5 minutes of Cardio

II. Specific
3 Rounds
10 second Hollow Hold
10 second Superman Hold
10 second Handstand Hold (progress to freestanding)
5-10 Knee Tucks or T2BSkill10 minutes of Handstand Walk practice
level 1: Wall Walk working towards nose and chest on wall
level 2: work on improving a freestanding handstand hold
level 3: once you can hold a freestanding handstand with control then begin practicing hswMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
15 Situps
10 Dumbbell Strict PressScaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
15 Strict Knee Tucks
2 Wall WalksScaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
15 Toes to Bar
50-ft. Handstand WalkScaling: Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.Optional Accessory WorkOpen Prep: Chest to Bar Pull-ups
Level 1: 7×3 Banded
Level 2: 7×3 Kipping
Level 3: 7×3 Butterfly
*rest 30 seconds between sets. Note how many sets you complete unbroken.NewsThe 2019 TFA Intramural Open teams have been established! Still need a team? Speak with a Coach so we can get you signed up! Shirt order forms are at the front desk. Orders are going out Friday so make sure you have you orders in 🙂

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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