crossfit, handstand walk, kettlebell, rope climb, rope climbs, sprint, toes to bar, training, turkish get up -

Friday 2.14.20

Warm-up Prep (10-15 Minutes)

4 Rounds

10 Kettlebell swings

10 Hollow Rocks

10 Overhead Kettlebell Lunge (each side) 

  

Strength - Turkish Get Up

Build up to a single 1 Rep Max TGU 

 

WOD (Workout of the Day) 

"Jungle Gym"

3 Rounds for Time

5 Rope Climbs

12 Toes to Bar

20' Handstand Walk

 

Incorporated Energy Systems in WOD:  Glycolytic 

Stimulus:  

  • Our target is to complete this in under 10 minutes, scale appropriately in order to get the stimulus the WOD is programmed for (ie. sprint)
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Ring Rows or pulling yourself up from the floor to a standing position using the rope, High Knees, handstand practice for 1 minute 

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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