• Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us
CrossFit South Forney
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us

GRAVITY TUESDAY

3/23/2020

0 Comments

 
Tuesday 03.24.20

Tuesday 03.24.20

“At Home” WOD
(scroll down for no equipment version)


"Gravity"
5 RFT
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Reverse Burpees

Stimulus
•5 RFT for this longer conditioning piece
•Choose a double under number or variation that you can complete in no more then 2 sets each round (120 single unders for sub)
•Let's think about breaking up the push-ups up from the beginning knowing they're going to catch up to us in rounds 4 and 5
•Score will be time of completion

Warm-Up
EMOM 12:
Minute 1: :30 Jump Rope
Minute 2: 10 Cossack Squats (Alt lateral lunge)
Minute 3: 20 Step Back Lunges
Minute 4: :30 Active Divebombers

"Gravity" (No Equipment Version)
5 Rounds For Time:
60 "Dot Hops"
40 Sit-Ups
20 Pushups
10 Reverse Burpees


**EXTRA WORK**
Gymnastics Skill
For Time: (5 Min Cap)
50 Strict HSPU

*SUBS*
Strict HSPU
•Reduce Reps
•Max Reps in 5 Minutes
•Double DB Strict Press
•Feet Elevated (Reduces Weight Being Pressed)








0 Comments



Leave a Reply.

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    Facebook

    RSS Feed

*All CSF Coaches are certified in CPR
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us