CrossFit Pickering and Pilates Pickering

OH Squat

Over head Squat

1 1 1 1 1

 

100 double unders

push press

Push press 3 x 3

 

4 rounds for time:

500 meter row

25 sit ups

25 knees to elbows

Josh

 For time.

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

who's the fastest?

NO 7 PM CLASS TONIGHT!!!!!!

Who's got the fastest :  1 minute break between each skill

50 Double-Unders

40 Jumping Squats

30 Ring Dips

20 Ankles to bar

10 burpees

Crossfit TOTAL

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

one from Vancouver!

Partner Up - Get in Groups of Two with a Stop Watch

Drill 1

How long can you stay inverted in a handstand or handstand walk for a running clock of 2 minutes. Feel free to go up and down as much as you like. Let's get those free standing handstands!! If against wall divide time by 5.

Drill 2

False grip hang on pull-up bar - goose neck grip. Use band if you can't hold it. This is essential strength for continuous muscle-up's.

Again - how long out of the 2 minutes can you hang. Ouch!!

Drill 3

L-Sit on Parralette's. Stop Watch stops every time heels touch ground. Keep legs straight - any bend is a progression and the clock stops as well. Get those legs straight!!

Workout is 2 Rounds of the 3 Drills.

Each athlete and partner will complete Drill 1 before moving onto Drill 2. The Coach will keep the 2 minute running clock when all groups are ready. Your partner will record total time inverted, goose hanging, and L-ing from starting and stopping the stopwatch.

 

after.....

10 minute row for meters

deadlift plus the 7 wod

Deadlift 3 x 3

 

The 7 wod:

 

7 rounds of:

7 wall ball

7 SDHP

7 burpees

7 jumping pull ups

chipper the sequel

25 Walking lunges

10 Turkish get ups on each side

25 atomic sit ups

25 Kettlebell Clean and Press

25 Back Extensions

25 Push Ups

25 GHD Situps

25 Overhead squats – low weight

25 Hollow Rock

25 Hang Cleans – low weight

25 Kettlebell Swings

25 walking lunges

backsquat and team wod

Backsquat 5 X 3

 

Then….

In teams of 2:

30 medicine ball throws to each other.

30 medicine ball sit ups. Throw the ball to your partner as you come up from your situp.

30 box jumps each – 1 person at a time. Share the box.

30 air squats each. 1 person goes at a time.

1000 meter Row

25 on each side KB Clean and Press

25 KB Swings

25 KB Lunges on each side

1000 meter row