FIRST WOD IS FREE!

Every Sunday, 1PM

November 14, 2018

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Camp Fire Donations

Donations for the Camp Fire will be picked up at the gym on Thursday. If you are still planning to bring items to donate please stick to the list below:

Diapers
Wet wipes
Toilet paper
Towels
Adult sized blankets
Sleeping bags (adult and child)
Laundry detergent
Duffel bags or backpacks
NO CLOTHES PLEASE

Skill

EMOM for 10 Minutes

30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box or seated dumbell presses are great options.

WOD

3 Rounds for reps
2 minutes of power snatch 75/55 lb
1 minute of double unders

Workout notes

Today’s workout is a three round interval workout with two movements. Your score will be the total number of reps you complete for both movements.  There is no additional rest between movements so plan on transitioning from barbell to jump rope as each interval ends.  The RX load on the barbell is on the lighter side so that means we are looking for high repetition sets of snatches rather than heavy single reps. Practice doing medium to small sets of TnG sets with short rest.  If you are new to double unders use this opportunity to practice the movement rather than switching to single unders.

© CrossFit Davis, LLC, 2018