Saturday 2/9/2019 - Crossfitcove

Saturday 2/9/2019

GYMNASTICS

 

EMOM for 10 minutes:

Odd: Handstand work*

Even: 12 (6 each leg) One legged box step up (off the side to emulate pistol, scale height accordingly)

*Handstand Work

Fx: :40 Pike hold off box

P: :40 Handstand against wall

O: :40 freestanding hold practice

Break as needed

 

*Handstand Work

Fx: :40 Pike hold off box

P: :40 Handstand against wall

O: :40 freestanding hold practice

Break as needed

 

P/PP Mods-

EMOM for 10 minutes:

Odd: Handstand work* (no mod OR if no longer going upside down – :40 OH DB hold in L-sit, use breath to stabilize core – no breath holding)

Even: (no mod – can opt to place box under rig to use rig as assistance for balance as needed)

 

METCON

 

“Primes”

23-17-13 reps of-

HSPU

DBall over shoulder

Calories on bike

 

Time Cap: 15 min

 

Fx: Scale HSPU, 50/30

P: Kipping HSPU, 70/50

O: Strict HSPU, 100/70

 

P/PP MODS

“Primes”

23-17-13 reps of-

Sub box push ups OR DB strict press

Sub slam ball for DBall

Modify Calories as necessary

 

Coach’s Tip: Got some different gymnastics skills (with lots of scales) to work on for Saturday.  For the DBalls during the meton, remember the 3 steps- Deadlift, Lap, Hip & Flip.

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