STRENGTH: 8 x :20 One-Armed Hand Stand Holds. Accomplish this by doing a wall walk so that you are facing the wall, when you are almost up against the wall shift your weight to one arm and lock it out. For an extra challenge, face away from the wall in a normal hand stand. Four reps on each arm.

WOD: "2011 & 2012 CrossFit Open WOD"

7 Minute AMRAP

3,6,9,12,15,18,21...

Thrusters (100/70) (Five pounds heavier than Fran, just to mess with us all! Thanks HQ.)

Chest-to Bar Pull Ups

The standards for this are the same as they were during the Open. You'll go in heats with a partner counting reps. Counters, here are the standards of movement that you'll be looking for.

Thrusters: Hip crease must go below the top of the knee. Even with the top of the knee is a "no rep". Weight must be locked out overhead under control with hips, knees and arms extended and head back through the hole, creating a straight line down the body.

C2B Pull Ups: Arms, Hips and Knees must be fully extended at the bottom with feet off the ground before initiating movement. Heels must go behind the bar before pulling to ensure full extension. At the top, the bar must come in contact with your chest below the collarbone. No contact=No rep.

REC: Using the same bar as your thrusters, do 100 Floor Wipers for core strengthening.

CF307

February 21, 2013

Couplets

Friday, February 22, 2013

CF307

February 21, 2013

Couplets

Lots of Handstands this week. Check in with Kelly Starrett with this Mobility WOD addressing external rotation through the shoulders before you hit up the Skill portion of today's WOD (if you listen closely, you'll hear K Starr use the term, "elbow pit." CrossFit humor).

Skill: 8 Rounds of Tabata Hand Stand Holds

WOD: "Tandem"

In Teams of 2,

2000 m Row

1 mile Run

In either order.

One person works while the other holds 2 kettlebells (1.5/1 each) at the end of a Kettlebell Clean position. Like this guy:

Kettlebells must be in hold position before work can continue.

REC: 100 Russian Twists (20/14)