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October 9, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: This Sunday we will be open but holding only “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge. There will be no WOD classes on Sunday.[/creativ_alertbox]


EMOM for 10 Minutes

[Odd] Sustainable set of Strict Pull-Ups
[Even] Handstand Hold

Plan on performing 5 rounds of strong effort pull-ups.  Choose a challenging number that you think you can maintain for the whole workout.  Consider the handstand hold when you start your first round! Don’t do a max set! Each round will get harder as you fatigue but do your best to get the same number all 5 rounds. On the alternate minute perform :30-45 seconds of handstand hold, perform them freestanding or against the wall if you are just starting out.


5 Rounds for time

20 Bodyweight Lunge Steps
10 L-Arm Kettlebell Hang Snatch 24/16kg
10 R-Arm Kettlebell Hang Snatch 24/16kg

Workout notes: Be sure not to get lazy on the lunges just because we’ve stripped the weight for these! Maintain an upright torso and focus on extending each leg. Your front knee should be behind your toes and your foot should maintain contact at the heel.  Your trailing knee should gently kiss the ground. Think about adding additional rest prior each set of snatches so you can guarantee a large quality set.

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