Daily Archives: 2 juni, 2020

Onsdag 200603

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Toes to bar & Handstand progressions

Toes-To-Bar Progressions

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Seated Piked Double Leg Lift x 8 reps

3 sets of:
Kipping Half Toes-To-Bar x max reps
*Find a rhythm during this set. As you fall into your rhythm begin lifting your legs higher toward the bar in small increments to find how high you can swing your feet while still maintaining rhythm.

Static Handstand Hold Progressions

One set of:
Forward Roll Practice x 3 min
*The goal of this movement is to become familiar with all degrees of being upside-down. This is NOT to learn how to roll out of a handstand.

2 sets of:
Donkey Kicks x 7-10 reps
Back-To-Wall Handstand Hold x 15-20 sec

Metcon

B: 200603 (AMRAP – Rounds and Reps)

AMRAP x 6 min:
1-2-3-4-5-6-7-8…
Toes to bar
Wall Ball Shots

Rest 3 min

AMRAP x 6 min:
5-10-15-20…
Elbow Jacks
Box Step-overs