WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

PVC passthroughs

AMRAP x 6 Minutes

10 KB Belly Good Mornings

10 Scap Pushups (from plank or Knees)

:10 Bar Hang – Relaxed

:10 Bar Hang – Active

Move into Teaching and Scaling for HSPU then 10:00 of Skill Development

Skills

10:00 Practice or Scaling HSPU or HS Hold

*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU

Progression:

(Only Progress to Next Step if you are proficient with the previous)

HS Wall Walk

Kick To Handstand & Hold

Kick to Hanstand and Controlled Negative to AbMat

Strict HSPU to AbMat

Kipping HSPU

Metcon

Scaling Options

KB Swings — Choose a weight athletes can perform 12 reps unbroken.

HSPU — For today we’re going to keep it simple and substitute HSPU with DB Push Presses. The DB weight should be something moderate, we want athletes to be able to perform all reps unbroken.

Metcon (2 Rounds for reps)

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/36)

6 HSPU

-Rest 6:00-

AMRAP x 6 MINUTES

12 Kettlebell Swing (53/36)

6 HSPU
Run half class on 1st 6:00 interval and half starts during the “rest” interval

Supplementals (Extra Credit)

Bias Work

CONDITIONING

4 Sets (85%/tough)

1:30 Bike

1:30 Burpee Over Bar

1:30 Rest

-Rest 5:00-

4 Sets (85%/tough)

1:30 Row

1:30 WB (20/14)

1:30 Rest

STRENGTH

E2MOM x 16 MINUTES

12 Deadlifts (50%)

15 Box Jumps Overs (30/24)