Warm-Up:
Coach’s choice
Gymnastics
As part of your warm-up, complete 25 reps of your worst gymnastics movement:
Pull-ups
Handstand Push-ups
Toes-to-Bar
Handstand walking
Muscle-ups
Kip swings
Hollow rocks
Time cap: 4-minute
It’s OK if you do not finish. The primary goal is to get some technique practice in, not to train your endurance. Think quality reps/crisp technique!!
Pre WOD:
Strength Conditioning
Not For Time
12 Hang Cleans @ 70 to 75% of Max Clean & Jerk or work up to a load you feel you can get done in 3 sets of 4 reps with good technique.
Work on catching each clean slightly above parallel, with elbows high and through>
Focus on moving feet slightly on each catch – do not open too wide.
3-minute Time Cap after you have warmed up to working weight.
WOD:
Deep State 14 minute time cap
100 Double-unders
50 Cal row
40 Kettlebell Suitcase Deadlifts (70,53)
30 Chest-to-Bar Pull-ups
100 Double-under
Option 2:
Deep State 14 minute time cap
75 Double-unders
50/35 Cal row
40 Kettlebell Suitcase Deadlifts (53,35)
30 Pull-ups
75 Double-unders
Option 3:
Deep State 14 minute time cap
150 single-unders
50/35 Cal row
40 Kettlebell Suitcase Deadlifts (44,30)
30 Ring rows or bar box assisted pull-ups
150 single-unders
Post WOD:
The banded hamstring stretch. 2 minutes per side
CFS Brief:
Day 16 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Gymnastics = 30 beautifully perfect hollow rocks (2×15)!
Strength = 12 HPC @ 95#…had to drop after four and did singles from there out. My wrist can lift the weight but can’t handle the “reloading” on the way down.
WOD = 9:20 with lots of modifications.
50 singles…one arm holding the handle of the rope and the other end taped to the rig.
50 cal
40 KB suitcase deadlifts (35# x 2)
30 ring rows
50 singles as above
Lots of fun this morning with the 5:30 peeps
Hspu
Hang clean @135, probably too light
11:17rx
Gymnastics: 25 Handstands walks to a 15# plate against the wall (up-up-down-down = 1)
Strength: 85# Hang Power Cleans. Completed in just over 1:00 in 4 sets of 3
Deep State: 13:41 | 150 Singles | 44# KB Suitcase DL | 10 C2B+20 Pull Ups
Lots of fun this morning getting to practice both gymnastics and lifting. I’m working my way toward the handstand walk (next up is “learning how to fall”) The Hang Power Clean felt good and I’m sure looked fantastic 🙂 The workout was a good one – there is a reason why I have wheels on my suitcase…no need to deadlift it. Hit 10 C2B and then switched to PU so that I could move them along a little bit more quickly. Hanna did a great job moving us through everything!! Thank you!
Warm up 3 mile bike ride to box:)
Deep State
11:41 regular pull-ups.
Deadlifts 25,6,5,4
Pullups 6 sets of 5
Another great morning!
HPC: 80#
WOD: 13:37 / 150 singles, 44# KB, 30 regular kipping single pull-ups (my specialty!)
Fun class – thanks Hanna!
Oh and I practiced handstand walks with Becka. One person held a dowel against the other person’s legs while she walked on her hands. It’s hard to explain, but it was fun!
Join the CrossFit Synergistics “Breakfast Club” for a drop in workout at Crossfit Cape Cod Mon, August 5, 2019 at 7:30am followed by a trip on a 28 foot power boat to have breakfast at the Black Dog restaurant on Martha’s Vineyard.
There are 10 seats on the boat so please sign up using the link below if you are interested.
https://capecodbreakfast2019.eventbrite.com
Thanks for the handstand tips Deb!
Prep: wall walks
Cleans 2×6 #145
Deep State: 13:10 RX