Michelle
Warm-Up:
Coach’s choice
WOD prep:
Muscle-up transition practice
Handstand push-up practice
WOD:
“Gently Down the Stream”
Option 1: Opens
AMRAP 20
2 Muscle-ups
4 Strict Handstand push-ups
8 calorie row
10 Ab-mat sit-ups
Option 2: (Performance)
AMRAP 20
2 Chest to bar pull-ups
4 Box Handstand push-ups
8 calorie row
10 Ab-mat sit-ups
Option 3:(Functional Fitness)
AMRAP 20
2 Pull-ups
4 Strict dumbbell press (50,35)
8 calorie row
10 Ab-mat sit-ups
*A substitute for pull-ups today is 2 false grip ring rows.
*Scale the load of the strict press to allow for unbroken sets.
Post WOD:
2-minute cooldown bike then foam roll.
CFS Brief:
*Free class Friday 12/6/19. It is an opportunity for anyone to try CrossFit. This is not a free drop-in for existing CrossFitters. Please register here if you will be attending any of the classes offered on Free Class Friday.
Note – Even though the time listed on our schedule shows 5:30 pm – 6:30 pm – all classes on Friday, December 6th are available. Simply register here so we have your digital waiver signed and then come to any class. Link to register for Free Class Friday
*Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
*CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet. Join today!
Early Home WOD. 100 reps. air squats, burpees, plate sit ups #15, step ups. 600M row between each. Split the reps – Partner with ML. I did #53 KB on step ups. 37:10
Gently Down the Stream: 8+20, false grip ring rows, 25# DB strict press
The false grip felt really weird at first and definitely took some getting used to. Since we had a little time this morning, John taught me the motion so I could do my first box handstand push-up. I’m still learning the skill, so John recommended I go with the DB strict press for the WOD to keep the intensity up.
Gently Down the Stream: 8+8 | C2B Pull Ups
Anytime we get to do strict gymnastics in a workout is a great skill day. I opted for 2 C2B pull ups and did sets of 4 Strict Handstand Push Ups. Always fun to be on the rower next to Ryan 🙂 Thanks Frozen!!
Gently down the stream: 9+10 | Pull-ups, box hand stand push-ups
I did box hand stand push-ups for the first time today and while challenging they felt good. Thanks for the pointers, Frozen! The tunes were awesome today, I hope my neighbors didn’t mind my singing…..overall liked this WOD a lot!
Congrats on the box handstand push-ups!
CrossFit Delray Beach
12 minute clock
60 wall balls @ 20#
50 wall ball box step-ups at 24”
AMRAP with time remaining:
40 single unders
10 40lb DB snatches
5+0
Thanks Jamie! Congrats on getting your first, too!