2015-06-25

THURSDAY WORKOUT

Little fun with skills!

SKILLS:
Somersaults
(For safety and for a little change of pace)

Make sure to "land" on the top of your shoulders, not your head/neck...

5-10 minutes for everyone...

THEN...

Handstand Walks OR Handstand Holds (Freestanding OR Using a wall facing backward)

AND/OR

Rope Climbs for those of you that still haven't figured out exactly how to do it or haven't quite refined it yet...

15-20 minutes depending on class sizes...

WORKOUT:
MAX DISTANCE Handstand Walk in 3 minutes (25 foot increments)
(Sub: Wall Walks OR Holds Facing the Wall)
IMMEDIATELY PROCEED TO...
MAX DISTANCE Rope Climbs in 3 minutes

Your scores will all be in FEET covered...

Each wall walk will could for 10-12 feet depending on how tall you are and how far back you walk...

Rope Climbs will be recorded in total feet... Full climbs count for 15 feet, BUT half climbs count and seated rope climbs count for 5-6 feet per climb depending on your height...

Give some walking a try, but be safe!

POST ANY MILESTONES AND YOUR TOTAL FEET COVERED FOR BOTH PARTS OF THE WORKOUT TO COMMENTS


4 comments:

Crystal Stidham said...

Wall walks: 48'
Rope climbs: 67.5'

Emilie Goldsberry said...

96' HS walk
120' rope climb

Lisa Dempsey said...

Wall walks 45' (9 wall walks)
Rope climb 60' (4 climbs)

CrossFit Hydro said...

Clean complex:
Power clean + Hang Power Clean
(As heavy as knee position allows)
- Felt good...
95,145,175,195,205,215,220,225, 235x1

Quick press build up for 5 reps...
95,125,155

Class workout:
3 min handstand walk... 180 feet
3 min rope climb... 14 climbs (210 feet)

JVB