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Team series starts this Wednesday!
Grab a partner and sign up at https://games.crossfit.com. Arrange a judge ahead of time and complete your workouts during any open gym time after the announcement. Don’t forget to submit your scores by Monday, 5PM!
Skill
EMOM for 10 minutes
[odd] 30 seconds wall facing handstand
[even] 30 second arch hold
Today’s skill work involves two gymnastic positions. On every odd minute hold a handstand for as much of thirty seconds as you are capable. Ideally we’ll hold the handstand facing the wall in a tight hollow body position. If you are new to the movement you can practice kicking up with your back facing the wall or use a box to hold a pike position with your torso vertical and hips bent. On the even minutes hold an arch or superman on the floor with your arms outstretched and legs extended. For an extra challenge try this with a PVC pipe.
WOD
with a clock set for 12 minutes
1 minute of hang power cleans 115/85 lb
1 minute of push jerks 115/85 lb
2 minutes of hang power cleans 115/85 lb
2 minutes of push jerks 115/85 lb
3 minutes of hang power cleans 115/85 lb
3 minutes of push jerks 115/85 lb
Workout notes
Today’s workout is a 12 minute time priority workout in a format that may be familiar to you. Your score will be your total number of reps across all 12 minutes. We start with a minute on each movement and add a minute until 12 minutes are up and you have completed 6 minutes with each movement. Use a weight light enough that you can maintain large sets even when under fatigue. Remember to test the barbell weight with both movements. Most of us will find that one movement is harder than the other so determine your load by the more difficult of the two movements.
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