Tuesday WOD – 071216

Meet me at the bar

Meet me at the bar

BRING YOUR FRIENDS AND FAMILY WEEKS – July 18th – 23rd AND August 22nd – 27th
Do you have friends, family, or coworkers who you’ve been trying to get in here? We are opening up the gym for a week in July and a week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
1. Gymnastics Warmup – 3 Rounds:
0:20 Box Pike Hamstring Stretch
0:20 Box Shoulder Stretch
0:20 Chin & Toes HS Hold
0:20 Hollow Hold
0:20 Arch Hold
5 Scapula Pull-ups
5 Arch to Hollow Kips Swings

2. 5×5 Strict Pull-ups

3. 4 Rounds for time:
50 Double Unders
50′ Handstand Walk
15 Pull-ups

Performance
STRENGTH
Push Press: 3-3-3, then 3×3@90%

GYMNASTICS – complete Gymnastics Warmup first
8 minutes volume accumulation:
1 Strict Muscle-Up
2 Strict Ring Dips
3 Strict Chest-to-Ring Pullups

Notes
Start in a strong hollow hang with false grip. Maintain hollow throughout full range of motion. Pause briefly at top, turning rings out and emphasizing lockout. Return to the bottom of the dip and perform two more dips, with same pause and turnout as muscle-up. Return to the hollow hang maintaining control all the way to the bottom. Pull up until your clavicle clears the bottom of the rings, with the chest in contact with the ring. Pause briefly before returning to the hollow hang. Each rep is counted upon returning to the hollow hang at the bottom, not upon locking out at the top.

METCON
4 Rounds for time:
50 Double Unders
50′ Handstand Walk
15 Pull-ups

ACCESSORY
3 x 15 V-Ups + 20 Tuck-Ups + 30 Hollow Rocks