Mid City Daily WOD

Nov 21 2017

Red Stick CrossFit – CrossFit

Warm-up

Group Warm Up #1 (No Measure)

200 M Run (once)

20 Yard Lunge stretch+thoracic twist

20 Yard Toy Soldier March

2 rounds not for time

-10 RKBS

-1 Round of “Cindy”

(5 Pull-ups+10 Push Ups+15 Air Squats)

Weightlifting

DELOAD WEEK

Back Squat (5,5,5)

60%-65%-70%

Metcon

Metcon (Time)

21-15-9

•Pull-Ups

•Burpees

3 min Break

21-15-9

•Box Jumps

•Floor Press (115/65)

3 min Break

21-15-9

•Abmat SU

•KBS (53/35)
SCORE WILL BE TOTAL TIME

RX+

– CTB PU

– Floor Press (135/85)

– GHD SU + KBS (70/53)

Farewell Kelsey!!

Red Stick CrossFit – CrossFit

Warm-up

•200 M Run

•40 Yard Bear Crawl

•20 yard Crab Walk

•20 Yard Bunny Hops

•20 yard High knees

•20 yard butt kicks

•20 yard forward lunge stretch

•20 yard lateral lunge stretch

• 20 Sec Hollow Hold + 20 Sec Arch Hold + 20 sec break x 2

Gymnastics

Spend 12 Minutes working your way through the progressions, don’t start at 6!!!!

Handstand Progressions:

1. Nose-to wall Handstand hold for 30+ seconds.

– Tight Core

– Feet together and pointed

– Nose touching the wall

2. Shoulder Taps- 15 to 20 reps unbroken

– Kick up on the wall facing out. Start by shifting your weight and lifting one hand off the ground very slightly. As you get comfortable you’ll be able to lift your hands higher and higher. Try to transfer from one hand to the next smoothly with no pauses.

3. Hip Touches- 10+ reps unbroken

– A more advanced version of shoulder taps. Really focus on keeping your core tight! It is very easy to lose hollow position and fall to the floor if you don’t keep a tight core.

4. Off the wall Handstand Holds

– Start with your hands slightly farther away from the wall so that they can stay in place for the off-wall hold.

5. Walk Aways

– Kick your feet off of the wall and allow yourself to be “pulled” forward by your body tipping past 90 degrees.

– Take short, choppy steps instead of long reaching steps. These short steps will help you keep your balance and move forward without falling.

– Keep your feet together and SQUEEZE your butt. This glute activation will help your body stay rigid. If you are loose, you’ll come crumbling to the ground.

6. Handstand walks

– Don’t over-reach your steps. Feel your balance slightly falling forward and then follow that by walking your hands forward to keep up.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

• 25/20 Cal Row

• 20 Deadlifts (135/95)

• 20 DB Push Press (50/35)

• 80 DU

CARDIO BUNNIES

Red Stick CrossFit – Cardio Interval

Metcon

Metcon (No Measure)

1:1 Work:Rest

•20/15 Cal Bike x 8

5 Minute Break

•20/15 Cal Row x 8

5 Minute Break

• 200 M Run x 8

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