Daily Archives: 23 juni, 2020

Onsdag 200624

EGO CrossFit – WOD

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Gymnastics

Toes-To-Bar Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10 reps

2 sets of complex:
Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps

For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “half toes-to-bar”, try to work up to a complete Toes-To-Bar if possible.

Static Handstand Hold Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Release Handstand x 8-10 reps
Interval 2 – Nose-To-Wall Handstand Hold x 20 seconds

1 set of:
Back-To-Wall Handstand Hold x 30 seconds
Wall-Facing Split Handstand Hold x 30 seconds

For 60 seconds, perform one set of:
Donkey Kicks x max reps

Metcon

B: 200624 (AMRAP – Rounds and Reps)

AMRAP x 6 min:

6 Toes to bar

6 Dumbbell Box Step-overs (2 DB:s)

Rest 3 min

AMRAP x 6 min:

15 sec Handstand Hold

15 Kettlebell Swings