4:30pm Biker Gang #hellsangels
THE WCCF INTRAMURAL OPEN
With 3 weeks until the OPEN, we are going to be having mini skill sessions to help you all with those skills that you are dreading seeing come up during one of the 5 workouts! For the next 3 Saturdays, the first half of class will focus on a different SKILL we expect to see in the Open.
2/4 – Double Unders
2/11 – HSPU
2/18 – Muscle Ups
Follow the link for full details on the Intramural Open.
And don’t forget to Register for the CF Open at games.crossfit.com!
WORKOUT OF THE DAY
Wellness
1. Deadlift: 5-5-5-5-5
3. For time:
24-18-12
1-arm RKBS – Right 53/35
1-arm RKBS – Left
Pike HSPU
Fitness
1. Deadlift: 5-5-5-5-5
3. For time:
24-18-12
1-arm RKBS – Right 70/53
1-arm RKBS – Left
HSPU
Performance
STRENGTH
Deadlift: 5-5-5-5-5-5
METCON
For time:
24-18-12
1-arm RKBS – Right 70/53
1-arm RKBS – Left
HSPU
GYMNASTICS
1. Warm Up:
Hip Sequence: 10-15 sec in each stretch
Broad Jumps: 10 reps
Scale Hold: 10 sec hold on each leg x 2 rounds
Wrists Push ups Version 2: 10 reps x 2 rounds
Theraband Warm Up (Part 1): 10 reps of each exercise
2. Handstands:
Strict HSPU: HSPU Challenge (1 HSPU every 10 sec x 3 reps x 4 rounds)
Pike Compressions (P-Bars): 10 reps x 3 rounds (1 min rest btw rounds)
Shoulder Rows: 10 reps x 3 rounds
HS Walk: max distance in 3 min
3. Core:
V-ups: 100 for time
4. Stretch:
Standing Straddle Stretch w/ Weight: 30 sec hold x 3 rounds