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Kat

Thursday 07.11.24


Conditioning:


A. Week 15 – Floor Series 3/4: Handstand Pressing: Headstand, Headstand to Press, Strict handstand Push Up, Kipping Handstand Push Up


B. 15 min AMRAP:

10 Pike Handstand Push-ups

15/12 Ski Erg Calories

15 Down Ups

20/15 Echo Bike Calories


Skill and Strength:

A. See Conditoning


B. 0 - 5 min:

2 Strict Handstand Push Ups for depth

*If you don't have floor yet, complete 1 5 sec lower about every 30-45 sec depending on fatigue.


6 - 10 min:

2 Kipping Handstand Push Ups for depth


10 - 15 min:

5 Min AMRAP:

1 Strict Muscle Up

2 High Ring Dips

3 Strict Toes to Ring


or

2 Low Ring Strict Transitions

2 Ring/Bar Dips

2 Chest to Ring Pull Ups

2 Strict Toes to Ring

 

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track


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