Master The Art Of Crossfit Gyms With These Tips

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DB OHS, PUSHUPS, AND TRIPLE UNDERS

It’s a high skill WOD today. You may want to approach this WOD as a skill-specific day. For Skill Days, we remove the time element and encourage you to try new things, pay close attention to our movement quality, and move out of your comfort zone.

METCON (TIME)

5 Rounds for Time:

5 Right Arm DB Overhead Squats (50/35)

5 Left Arm DB Overhead Squats

20 Pushups

10 Triple Unders

HANDSTAND HOLD AND TTB

A few months ago, we did a workout that started each round with a handstand hold. Some found it disorientating to then return upright and pick up a deadlift bar. We are going to try this again today. However, this time, we are combining the handstand holds with toes to the bar. Toes to the bar are one of our focus movements for the month. So, pick something challenging

BACK SQUAT

BACK SQUATS:

3,3,3,3,3 (85%)

METCON (AMRAP – REPS)

3 Rounds for Reps:

1 Min Handstand Hold

1 Min Max Rep Toes to Bar

1 Min Rest

ROWING, PISTOLS, AND HSPUS

We’ve been seeing this combination of rowing with handstand pushups a few times lately. If you can get comfortable with being out of breath and kicking upside down, your mental strength to push through over movements while you are out of breath will improve as well.

TTB CORE WORK

Tabata Lying Leg Raises

METCON (AMRAP – REPS)

3 Rounds for Reps:

2:30 Min Row (Cals)

:30 Rest

1 Min Pistols

:30 Rest

1 Min Handstand Pushups

:30 Rest

RUNNING, POWER CLEANS, PUSHUPS

Does this workout look like Wednesday’s? It should. In the month of July, CrossFit gyms in Pittsburgh main site tested a bunch of workouts that combined running 400m with a lift and a gymnastics movement. We liked them and liked the concept of the modality test. See how this compares to Wednesday.

METCON (TIME)

3 Rounds for Time:

Run 400 Meters

15 Power Cleans (65%)

40 Pushups

SHOULDER PRESS

We’ve done Back Squats this week. We’ve tested out gymnastics movement for the month. Time for our second lift, the Shoulder Press. By far, one of our weakest lifts. However, the shoulder press will build raw pressing strength to help move objects over your head.