160301 Earth Presses

Athletes,

Congratulations on completing Open WOD 16.1 this past weekend! We had A TON of athletes who have never done a chest-to-bar pullup not only get their first one, but got multiple ones.  Be proud of how far you have come and keep up the great work!

Athletes, do not forget to submit your score for 16.1! Don’t let that hard work go to waste! Sign in to games.crossfit.com and click on submit score. Your score must be posted AND validated  by Tuesday 10am  KST (Monday  5pm PST). DO NOT WAIT UNTIL THE LAST MINUTE!

Warm Up:
5 Minute AMRAP
5 Empty Barbell Thrusters
5 Bent Over Barbell Rows
5 Bridges

Skill:
Hand Stand Push Ups

Coaches, review as many progressions of the handstand pushup as possible with the class (i.e. Box, Kipping, Strict, etc.) and allow the athletes to practice on their weakness. Depending on class flow, should be about 10min of review and practice.

Skill WOD:
Death by Hand Stand Push Ups

*Once failure has been reached, set up for WOD.

WOD:
7 Minute AMRAP
10 Goblet Squats (53/35)
20 American Kettle Bell Swings (53/35)
30 Double Unders (90 Singles)

Progressive Model:
Pull Ups

Cool Down:
Shoulder Mobility
Ankle and calf stretches

 

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