Saturday Sept 22nd

Handstand, Handstand pushups and a little Rope!

Ok here we go this should be a fun class.

A:

•  Hollow holds :10sec x 3 sets
• Shoulder taps 10- (5 each side) x 3 sets
• Candlestick to tuck jump or 1 leg stand9 3 x 3 sets

B:

• Free Handstand Holds with a partner :10 sec x 3 sets
• Tripod holds :10 Sec x 3 sets
• Kipping HSPU 1.1.1 x 3 sets

C: 7-10 minutes of work on HSPU and Rope climb review

• HSPU- wall facing - advanced
• Ab Mats- Pack
• on a box - Newbies

• Rope climb go over foot position, lock and the leg extension
• Climb attempt
• Newbies flat back to upright position work- TIGHT CORE

WOD: AMRAP in 12 of:

• 5 HSPU
• 10 Pistols (5 ea side) or Candlestick variations
• 1 Rope Climb- or 2 Flat back to standing rope pulls

See you all in the morning!!

Saturday 9-15 Gymnastics Workout

Dynamic Warm up
Shoulder and wrist Mobility and Flexibility

A:

• 3 strict Pull ups + 3 Kipping pull ups x 3 sets
• 3 Dips x 3 sets
• False grip hold on bar :20's x 3

****scaled would look like this:

• 3 banded pull ups working negative + 3 jumping working negative
• 3 banded dips or on parallettes
• False grip holds

B: Transitions to Muscle up- (I will be going over how to do these skills)

• 3 jumping muscle ups x 3- on parallel bars 
• 3 banded turn overs on low rings x3
• 3 sternum to ring swings on High rings x 3 (scaled will be ring rows with feet on a box)

C: Single muscle up work on high rings for those who are ready- these will be spotted or done with a catch system.

D: 5 rounds

• 1 Muscle up ( scaled is banded or 2 dips and 2 pull ups)
• 10 V- snaps ( scales hanging in and outs)
• 200 M run

This workout is not for time I want you to try to maintain GREAT form throughout the workout.

 Here is a link for the banded muscle up we will be doing if you want to take a look. Thanks to GWOD...

http://youtu.be/IbEUM6KQNzg

Date Change for Class

Looks like we are changing the date for Gymnastics to SEPT 15th. With all the excitement over the Garage Games at CFNE and wanting to go cheer on those VBC Crossfitters that are going we thought it better to postpone the class a week. I will see you all on Saturday the 15 for Muscle Up Skills and a short WOD for FORM.

Heather ;0)