10
May

WOD: May 11, 2018. Upside Down FUN!!

By: Michelle Stafford Leave a Comment

Lori and Gina… smiles for days!! Love these two crazy ladies!!

MAIN – CROSSFIT 

It’s FRIDAY, and we get to have some fun with GYMNASTICS!!! Let’s play, no stress or worries, come learn a new movement or improve upon your current skill. Will be funzies!!

Hot off the PRESS…. Super Inspiring READ!!

The lessons learned, freedom and insight gained by Claudia is profound, coupled with powerful before & after pictures. A MUST READ!!

READ HERE

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Shoulders

* Bar Warm – Up / Movement Review:

  • Handstand Walk
  • Body Weight Lunges

CONDITIONING WOD:

LET’S GET UPSIDE DOWN !! #strongertogether

15 Minute AMRAP:

  • 50 – Ft. Walking Handstand
  • 100 – Ft. Walking Lunge

Measure: Rds. & Reps.   

Goal: Athlete will be challenged metabolically with lunges, and taxed in the realm of skill and muscular endurance within the handstand walk.  Push the pace on lunges and focus on solid position within Handstand Walk.

Appropriate Scaling:   All Athletes will be scaled to appropriate volume within lunges for sustained intensity across the prescribed duration of time. Athletes will be scaled to a Handstand Walk progression that allows a strong sustained position, thus allowing for progress within the movement. 

Post WOD Cool Down

* Shoulder – Wall Stretch 
* Lateral Lunges / Hip Swings x 10 reps
* Adductors / ABMAT
* Calves – Floor Stretch

DAILY THOUGHT

 “It is worth remembering that the time of greatest gain in terms of wisdom and inner strength is often that of greatest difficulty.” Unknown

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