Workout of the Day
SKILL: Handstand Holds
Focus: holding a mature line in your handstand
METCON
AMRAP 30:00
Accumulate 1:00 in a Handstand Hold
10 Calorie Row
Accumulate 1:00 in an L-Sit
10 Calorie Row
Accumulate 1:00 in a Dead hang (or :30 Lock off + :30 deadhang)
10 Calorie Row
Notes
Today we’ll focus on holding mature shapes in the handstand as well as some static gymnastics strength. Move through the circuit at a steady pace. Make the most of each time frame by preserving your balance, stability and form. Your heart rate should be up the whole time, but do not rush through this workout.
Handstands
Prioritize wall facing, modify by body angle or breaking it up unto :20-:30 sets
L-Sit
Should not be unbroken. If you can perform a single or double leg extension, perform :20-:30 there then the remaining time in a tuck hold.
Deadhang
scale by using a low pull-up bar and keeping your feet on a box for the hang and band for the lock off.
Rows
Get your heart rate up a little but don’t sprint them. Count how many strokes 10 rounds take you each round
CrossFit Group Class Programming Template (WK3/8)
The eye of the storm
CFSBK CrossFit Open Quarterfinalists
Congratulations to the following CFSBKers made the cut for top 25% worldwide in the Open and advance to quarterfinals. You can see which divisions they qualified in here. Quarterfinals which take place in 2 weeks and athletes who opt into the next level of the CrossFit season will be met with MUCH more demanding workouts which can qualify you for semi finals. Good luck to all who choose to compete. We’ll be hosting Saturday throw downs with coach Katie on Saturday 4/20. Come cheer on the creme de la creme! Stay tuned for more details!
Cidney Falk
Ashley Macha
Brett Ferguson
Charles Garrett
Chimene Okere
Dan Calanca
Dan Conroy
Erick Pinto
Heidi Schnappauf
Jeff Horowitz
Jennie KixMiller
Laura Cephus
Matias Friz
Meghan Cahill
Nathan Ratner
Sammuel Auld
Santino Giannini
Sarah Tanner
Stephanie Arabagian
Stephen Fay
Toni Smith
Wendy Feng
Whitney Hubbard
Yu Tian