Super Youth
(A) Warm Up, Technique and weight setting for Part B & Scaling Options for Gymnastics 20mins
(B) Individually complete In 5min Climb as far as possible 1 Deadlift 1 Muscle Up adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Power Clean 1 HSPU adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Push Jerk 1 Pistols each leg adding 1 rep every round
(C) Scaling options for part B are Ring Dip for Muscle Up. Wall Walk for HSPU, Partial Pistol Squats for Full Range
Beginner/Intermediate
(A) Warm Up, Technique and weight setting for Part B & Scaling Options for Gymnastics 20mins
(B) Individually complete In 5min Climb as far as possible 1 Deadlift 100/60 1 Muscle Up adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Power Clean 60/40 1 HSPU adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Push Jerk 40/30 1 Pistols each leg adding 1 rep every round
(C) Scaling options for part B are Ring Dip for Muscle Up. Wall Walk for HSPU, Partial Pistol Squats for Full Range
Advanced
(A) Handstand Walk Practice
(B) Individually complete In 5min Climb as far as possible 1 Deadlift 120/80 1 Muscle Up adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Power Clean 80/60 1 HSPU adding 1 rep every round Recover 3mins then In 5min Climb as far as possible 1 Push Jerk 60/40 1 Pistols each leg adding 1 rep every round
(C) If you needed to scale part B gymnastically, spend 20mins working the movements
Focus- (A) If you are not walking yet, practice progressions (B) As advanced athletes your are expected to be able to complete these movements. If you need to scale you need to have a plan on how you will achieve these movements (C) Read B again
A) i need to work on having my shoulders and arms set ready to take the weight of my body before i have me hands on the ground. i got a couple of good walks out so i was happy
ReplyDeleteB)1st had 5 rounds 7 reps
2nd had 5 rounds 4 reps
3rd had 5 rounds 4 reps
the lifting component on these WOD's really slow me down and then i was able to catch up on the body weight components. if only i could lift!
all in all great to be back!
Improving with handstand balance and even got a step or two out
ReplyDelete0. 40kg of scaffold acoss half gasser
1. 5+ 0 d/l into m/u
2. 6+3 power clean into handstand p/u
3. 6+5 push jerk into pistols
Little bit disappointed I couldn't get a few more multiple M/U out but another good session tonight at CFS!
Handstand Practice -meh.
ReplyDeleteRnd1. 4, struggled with the MU. More practice an higher rings.
Rnd2. 4+8. 4 sets of touch an go PC, all HSPU Kipping.
Rnd3 6.
Haha Scaffold warm ups are becoming the norm around here.