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Tisdag 210126

EGO CrossFit – WOD

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Benchmark-Tuesday

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. Kick to Handstand on Wall (with hands turned out) x 60 seconds
*Try to get your feet together before making soft contact with the wall.

A2. Back-To-Wall Handstand Hold x 60 seconds

A3. EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand Practice (freestanding) x 30-40 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps

Or:

EMOM, for 6 min (3 sets) of:
Interval 1 – Freestanding Handstand Marching x max reps/effort
Interval 2 – Wall-Facing Handstand Marching x 40 reps

A4. EMOM, for 2 min (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)

Metcon

B: 210125 (Time)

4 rounds for time of:

21 Wall Ball Shots

15 Sit-Ups

9 Strict Handstand Push-Ups

Onsdag 210120

EGO CrossFit – WOD

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Strength

A1: Alternating Reverse Lunges (4 sets x 12-16 reps (6-8 per leg))

A2: Single arm dumbbell row (4 sets x 8-12 reps/arm)

Metcon

B: 210120 (Time)

6 Rounds of:

12/8 cal Assault Bike or 16/12 cal Row/Ski Erg

6 One arm KB Squat Cleans (R)

6 One arm KB Thrusters (R)

6 One arm KB Squat Cleans (L)

6 One arm KB Thrusters (L)

Tisdag 210119

EGO CrossFit – WOD

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Benchmark-Tuesday

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95# / 65#

Double-Unders

Deadlift, 185# / 135#

Box Jumps, 24″/20″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Donkey Kick x 10 reps

A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10-20 reps
*Come down if you become fatigued and feel unsafe upside down.
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

A3. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 40 sec

A4. For 2 min, perform one set of:
Nose-To-Wall Handstand Hold x max effort

Metcon

B: 210118 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

5 Handstand Push-Ups

10 Burpees

20 Kettlebell Swings

Fredag 210115

EGO CrossFit – WOD

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Metcon

210115 (AMRAP – Rounds and Reps)

AMRAP x 18 min:

18/15 cal Row/Ski Erg

15 Wall ball shots

12 DB Snatches

9 V-ups