Week two of our pushing cycle will feature a little barbell work and some fun paralette drills. And of course some core work :)
The first week of the second cycle starts this week. We will be focusing on pushing motions for the next six weeks. Developing the ring dip, the handstand and handstand push up will be our goal. Get ready for some serious strength gains and triceps of steal!
This is the final week of our Pulling cycle. This weeks complexes will be demanding and fun. There will be no gymnastics next week so you can recover fully and get ready for our next cycle, Pushing!
This week we delve into the press to handstand. This is a particularly difficult and complicated movement that requires considerable strength and balance to accomplish. We will be going over the foundations of the movement and learn how to spot it.
EMOM 20 min
Odd- 20 cal row
Even- max distance handstand walk
Gymnastics class will be on Wednesday only this week. Sorry for any inconvenience! We will be focusing this week on handstand pushups and handstand walking. Also this weeks WOD will be a little longer and more involved than recent ones.
30 strict toes to bar
30 strict pull ups
30 strict ring dips
30 push ups
15 handstand push ups
15 pull overs
15 muscle ups
All scaling options will be available, including spotted reps
We will be covering some different angles of strength development this week, focusing on developing the planche through use of the floor, parallettes and rings. This weeks wod will also use no scaling options, the focus will be entirely on position and effort.
15 min AMRAP
10 kipping pull ups (no bands, no butterfly)
10 deadlifts 185/135
10 burpees (no crawling burpees)
After weeks of strength development and last weeks benchmark wod "Nicole" it's time to start developing and refining our kipping. Learning how to develop speed and momentum with complete control is going to be the name of the game. To maintain optimal shoulder health we will also be going over proper use of the crossover symmetry.
30 double unders
15 toes to bar
10 OHS 95/65
Shave your callouses cuz we are heading back to the bars this week. If you didn't notice I never posted any homework last week. I decided to give everyone a break for a week. But now its time to make up for that break. We will be working on some new core development exercises and spend some time working on our grip strength. The wod this week will be a fun twist on an old favorite.
Red light/Green light Cindy
5 strict pull ups
10 push ups
15 air squats
This week we will be focusing on shoulder stability and strength leading towards some handstand walking. Get ready to be upside down again! And as promised this weeks wod is a little shorter and metcon oriented.
10 shoot thrus
16 KB overhead squats 35/25
This week we will be spending some more time on planche progressions as well as working on some more inversion skills and strength while hanging. We will be looking at starting to develop the front and back lever. Get ready to learn some new spotting techniques as well.
EMOM 20 min
min1: 3-5 strict pull ups
min2: 5-7 strict ring dips
min3: 7-9 strict toes to bar
And now we WOD! The structure of the class is going to change just a little. This week we will be spending time learning and developing the handstand. From heels on the wall and toes on the wall to freestanding we will cover all of it. At the completion of the technique work there will be a WOD, Intensity is always the name of the game but these WODS will also require an even greater than normal focus on quality.
10 rounds for quality
Max effort top of ring support hold
:30 sec ME double unders
Max effort bottom of ring support hold
The muscle up! We will be focusing on developing and understanding the STRICT muscle up. You will see how everything that we have done in the previous weeks will lead you to this holy grail of gymnastics movements within CrossFit and you will learn the muscle ups dirty little secrets! This class will probably fill up quick so make sure you register as soon as possible.
Week three is here! Now is when things start to get real interesting. This week will be focusing on hanging and pulling. TIme to tighten up that pull up and learn some techniques to develop that pulling strength. Plus we are gonna spend a little time getting inverted. Don't worry, with your fellow wingmen around its not as scary as it sounds! Here are the links.
This week we will be focusing on pressing motions and proper support positions. We will also be continuing our work on our hollow body position by changing our orientation. Push ups, dips, planches all require a strong understanding of the hollow body and this will be a fun chance to learn how to apply it. Below are the links for both Monday and Wednesdays classes. Once again there are only 12 slots available for each class so please sign up soon!
Starting on June 1st at 10:45am, come work on getting better at controlling your body. This class will specialize in developing the fundamentals of gymnastics. From true understanding of what "core control" means to developing efficient and powerful pushing and pulling motions. Foundations for being able to walk on your hands and perform a muscle up need to be built with dedication and focused hard work. This class will show you how.
Classes will be held twice a week, the same class both Monday mornings at 10:45 and Wednesday evenings at 5:30. Space will be limited to 12 people per class so please make sure you are signing up for the correct class. Links for each day are provided below