Crossfit Restoration – CrossFit Breaking through the handstand barrier Gymnastics Hand Stand Work (10 minutes practice: handstand holds, HSPU) Metcon (4 Rounds for reps) 12 Minute EMOM 1st minute: 3 wall walks 2nd minute:5 handstand push ups 3rd minute: Max hand stand hold(60 second cap) Repeat sequence four times Metcon (Time) 3 rounds for time […]


Crossfit Restoration – CrossFit hangin’ and bangin’ Weightlifting hang squat clean (2-2-2-2-2-2-2-2-2-2-2-2) hang squeen Metcon Metcon (AMRAP – Rounds and Reps) In 14 minutes get as far up the ladder of Squat Cleans @155\105 and Box Jumps @30\24. Start at 1 squat clean and 2 box jumps and increase by 1 squat clean and 2 […]


Crossfit Restoration – CrossFit a lil pushing, and a lil pressing Weightlifting Shoulder Press (5-5-5-5-5) Push Press (5-5-5-5-5) Metcon Metcon (Time) 50x wall balls @ 20\14# 50x ab mat sit ups 50x push press with empty bar @ 45\35# 50x double unders

Thursday September 10th

Crossfit Restoration – CrossFit … your snatch may never be the same Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance […]


Crossfit Restoration – CrossFit totally gymnastical Gymnastics take 20 mins to work on any kipping movement or technique. Chest to bar, kipping pull-ups, muscle-ups (ring or bar), butterfly pull-ups, toe-2-bar, knee-2-elbow, etc. Metcon JT forward and reverse (Time) 9-15-21-21-15-9 push ups ring dips handstand push ups