Tabata Situps

A. ~10 min skill work for each item:
Rope climbs (practice foot clamp)
KB (turkish get-up & snatch)
Toes to Bar & Pullups (practice kip, chest to bar pullup & L-pullup)
B. 3 Rounds for time:
10 KB Snatch each side
75 Single Skips
50 Double Unders
25 Crossovers

Please post results to comments.

Now who says we don't do abs?

B1. GHD Raises @ 2010; 15 x 5; rest 90 sec
B2. Toes to Bar @ 1010; 15 x 5; rest 90 sec

C. AMRAP Double Unders in 8 min

Source: OPT

Rest day tomorrow for sectionals athletes

Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed before part 2

Part 2
Do CFWA WOD

Single tomorrow for sectionals athletes.
Source: OPT

burpees and ball slams

Workout of the Day

A. 5 Rounds of:
Front Squat 2-3 reps @ 20X1; rest up to 180 sec
Chin ups [3 strict/6 kipping/9 chest to bar]; rest up to 180 sec*
B. 5 Rounds of:
15 toes to bar; rest exactly 45 sec**
15 GHD Raises; rest exactly 45 sec**

* If you drop off the bar, the set is over; we will modify to something appropriate to your skill level as necessary
** Do 15 reps, or until you break the set

Kip

Workout of the Day

Death by 10 metres

Run 10m on the minute. Each round (every minute) add 10 meters until you can no longer continue.

Then, to continue our week of hammering at your grip, AMRAP in 5 minutes:
1 L-pull up (scale to strict pull up if necessary)
2 Toes to bar
3 C2B (chest to bar) pull ups
4 K2E (knees to elbows)
5 pull ups however

*if the athlete releases the bar, he or she must stop and perform 5 burpees before resuming the complex where the athlete left off. There is no limit on the number of times an athlete can be penalized for releasing the bar.

More overhead stuff

* POSE Running Clinic: Take II Saturday

Workout of the Day

8 rounds for time:

8 toes to bar
8 GHD sit-ups

Workout of the Day

10-9-8-7-6-5-4-3-2-1 reps for time:

suicides

slam ball

toes to bar

1 suicide = 50 ft shuttle run along the length of the rubber mats and back

Slam Ball = Lift a no- or low-bounce medicine ball overhead. Slam it to the floor between your feet, chasing it with a squat. We’ll use the Dynamax balls and slam them onto the crash mat.  Re-grab the ball immediately following whatever bounce occurs. If the ball does not bounce at all, simply re-grab as soon after it lands as possible. Stand from the squat and return the ball overhead. Repeat.  Watch Video

Mobility Mondays

Stretch Your Psoas Peoples

The psoas (soh-as, like the P in pneumonia) is a nasty little critter of a muscle. And as an aside, it is the fillet Mignon of the human body (helpful if you should crash your plane with your Crossfit team in the Andes.

Read more from Coach K-Star at San Francisco CrossFit….

1 Rope Climb
5 Handstand Pushups
10 Toes to Bar
15 Burpees
20 Med Ball Cleans

McMillan Run Calculator – enter your Time Trial results from running to see how you can expect to perform on other time trials.

Hit the target

5 rounds for time:
4 Toes to Bar
8 Pull Ups
12 Ring Dips

10 to 1, for time, of:
Toes to Bar
KB Swings (55/35)
Wallballs (20/14)