Friday starts the first weekend of Regionals! The Atlantic and South “Super” Regions are starting things off. Look for 2-time CrossFit Games Affiliate Cup winners, Hack’s Pack UTE, look to do damage in Dallas. Also, look for constant top-5 Games finisher, Ben Smith to make a statement in Georgia. Click on the above pics to go to the Games homepage for viewing the Regionals LIVE this weekend!
goal – increase weight each round OR perfect the technique
WOD:
Every Minute On the Minute (EMOM) for 18 Min
Min 1: 10 Cal Row
Min 2: 10 Box Jump Overs, 24/20
Min 3: 10 Power Cleans, 155/110
Min 4: 10 Wall Balls, 20/14
Min 5: 10 Ring Dips
Min 6: Rest
During any of the minutes, should you finish the reps/cals before the end of the minute, the remaining time is rest. If during one of the minutes you are unable to complete the rep/cals when the minutes ends, you are to finish the rep scheme you are currently doing, then rest the remainder of the minute. Then, at the top of the next minute, move on to the movement everyone else is on. Your score in this WOD is total successful minutes completed. Highest score is 15 (no score for the rest minutes).
It’s starting to heat up! Don;t forget to hydrate ALL DAY LONG! Nothing kills a workout quicker than a cramp caused by dehydration. ABD. Always Be Drinking!
Video courtesy of The Box and Me. Pretty straight-forward for a strict chin up. Take and underhand grip on a pull up bar, have arms fully extended in a dead hang. Pull elbows back until your chin is above the bar.
If you missed Event 1 of the Desert Warrior Series, no fear, you can still register for event 2, “The Danakil Deadlock”, which goes down at CrossFit Forbidden Saturday, 13June. Let’s make a big showing!
Add 5lbs from last Front Squat set on 5May (or if you missed that day, go for 70% of 1RM
Post weight used to Comments
WOD:
12min AMRAP:
20 Burpee broad jumps (6’/4’)
10 Punch Balls (Total)(20/14)see notes
5 KB Swings (2/1.5)
Post rounds/reps to Comments
Video courtesy of Build Better Bodies. For the Punch Balls, stand 5-10 feet from the wall (we’ll use the Wall Ball wall), stagger your feet, and use hip torque to launch the ball with enough force for it to come back to your hands. Switch sides every 5 reps.
Pic courtesy of the CrossFit Games. For those following, the 2015 CrossFit Games Regional workouts have been released. Above are the WODs for the Male and Female Individuals. Should be fun to watch! Click on the pic to see the schedule for the Regionals. They begin on the 15th.
Videos courtesy of Gymnastics WOD. In this series, Coach Carl Paoli breaks how to Tuck Up to Handstand on the Rings and different ways to wrap your legs on the straps quickly and securely.
In this first video, Carl demonstrates how to tuck up, straddle up, and then wrap your legs around the straps. Instead of using Rings, the first progressions is to practice this movement with weights anchoring the straps to mimic the rings, but with more stability in your base.
Once you’ve mastered getting inverted on the rings with the Tuck Up to Rings Progressions, it’s time to move onto the next step to get your Handstand Push Up with Coach Carl in this progression series.
In this video, Carl demonstrates how to use the straps as assistance for your Handstand Push Up by using the weight plates again as a static base. Carl also breaks down the Handstand Push Up movement with both types of leg wrap around the straps. Keep practicing this on the plates until you’re confident with the Tuck Up to wrap and are able to push up out of the hole in a controlled fashion into a stable handstand.
In this video, Carl demonstrates how to perform the Handstand Push Up on the rings with the band as an assistance as well as still using the leg wraps he had practiced on the weight plates. Carl again breaks down the Handstand Push Up movement with both types of leg wrap around the straps and strategies to use the straps as an assistance.
Video courtesy of Tamara Edwards. Your complex will look like this. Perform one Power Snatch. Once locked out overhead and standing with hips and knees locked out, begin 3 Overhead Squats. Try to increase weight each round.
Pics courtesy of the CrossFit Games site.
Joint Strike CrossFit 