Baseline - Skills

Monday, November 15, 2021

CFG - Janet

1200 - 11 of us

Crossover Symmetry

Foam Roll

Warm Up

hip hammy 

then 

2 rounds of

row

boot strappers

down facing scorpion plus push-up

arm circles

scap pull-ups

Metcon

Baseline (Time)

500m Row

40 Air Squats

30 Sit-Ups

20 Hand-Release Push-Ups

10 Pull-Ups

6:30.  10 seconds slower than 2-28-2020.  I felt like I was moving well, but split up the push-ups 15/5 and then on pull-ups went 3/2 then kipping singles.

Weightlifting

Every 90 Seconds for 16 minutes, 4 sets of:

Skills Day 

Station 1 – Toes to Bar (Strict or Kipping)

Station 2 – Rope Climbs (Legless = RX+)

Station 3 – Handstand Push Ups (Strict or Kipping)

Station 4 – Rest 

Today’s goal is to work on these three skill movements for 16 minutes. Focus is on improving on and practicing to perfect form, mechanics, and strength. 

I love skills today and today rocked.

T2B - worked on a good kip and started to get decent range of motion.  2 sets each round for about 20 seconds each round.

Rope Climb - 2-1-1-1 with a Spanish Wrap

HSPU - 2 abmats - 1-2-2-2

Rest