REMINDER: FEBRUARY PAYMENTS ARE NOW DUE. A $10 LATE FEE WILL BE CHARGED AFTER THE 10TH.

Congrats to these kids they competed in a local comp this weekend and 7th overall and took 3rd in the final event!!! NICE WORK!
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WARM UP
3 rds
15 Scap Push Ups
15 Sec Y Hold ea side
15 Wall Ball

LURONG MINI WOD
The Push Challenge
This is quick 3 minute AMRAP of the following movements:

Hand Stand Push Ups- Level 3
Hand Release Push Ups- Level 2
Knee Hand Release Push Ups- Level 1
Movement Details – Women
AMRAP of Unbroken Wall Balls:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees
Movement Details – Men
3 Minute AMRAP of the following:
Level III (3)
Hand Stand Push Ups
Level II (2)
Hand Release Push Ups
Level I (1)
Hand Release Push Ups from the Knees
Movement Standards
Hand Stand Push Ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of eachrep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall.Kipping is allowed. For the setup, the athlete may either use a flat gymnastics mat, or 25lb plates on each side of an ab-mat.
Hand Release Push Ups
The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come o the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. Athletes are not allowed to ‘worm out’ or lose Mid-Line Stabilization as they press out.
Hand Release Push Ups for the Knees
The movement starts with the athlete at the top of a plank position, knees on the mat, hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come o the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.

STRENGTH/SKILL
Back Squat 1RM

WOD
“Tabata Mixup”
Back squats @ 60% of your 1RM
Strict pullups
GHD or WB situps
Start a clock and perform 20 seconds of back squats. Rest 10 seconds and transition to 20 seconds of max reps strict pullups. Rest 10 seconds and transition to 20 seconds of max reps GHD situps.
Continue this circuit until you’ve completed 8 full rounds of all 3 exercises.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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