WOD - Wednesday, 10.21.2015

Mrs Motisi still crushing pull-ups 28 weeks pregnant 

Mrs Motisi still crushing pull-ups 28 weeks pregnant 


Competition Alert!  Hey Ladiessssss CrossFit Bell is putting on their third annual "Belle of the Boroughs" event on November 15th.  This is a two woman team event, with one division.  All the workouts are approachable so there's no concern about rx/scaled and the gym puts on solid, well organized events.  Full disclosure, I'll be shooting it but I'd love to cheer on as many of our ladies as possible too!

Sign-ups @ http://crossfitbell.com/events/competitions/belle2015/

*** Our new gymnastics cycle kicks off this week.  Please watch the below videos to help familiarize yourself with what we will be up to tomorrow.

CROSSFIT
WARMUP

1 minute Max Double Unders/Attempts

15 Overhead Wall Slides
5 Elbow to Instep + Straight Leg + Rotation
5 Shoulder Rotations
10 Jumping Lunges


10-15 second Arch Hold on bar
10-15 second Hollow Hold on bar
10 Arch to Hollow Rolls
10-15 Beat SwingsGymnastics Skill: Kipping Pull Ups and Bar Muscle Ups
(25 minutes)

Level I: Less than 5 strict pull ups unbroken

As many sets as possible for quality:
-10-15 second Arch Hold on bar
-10-15 second Hollow Hold on bar
-10 Arch to Hollow Rolls
-10-15 Beat Swings
set 1: Arch to Hollow
set 2: Pull bar down with straight arms and push head through
set 3: Begin pulling with arms/bending

Level II: 5 or more unbroken strict pull ups

One set of Level I, then as many sets as possible for quality:
-15 second Flexed Arm Hang
-5 Kip Negatives
-5 Single Hips to Bar as high possible

Level III: 10 or more unbroken kipping pull ups

One set of Level 1, one set of Level II, then as many sets as possible for quality:
-10 Butterfly Box Cycles
-5 Pull Ups to Arch Hang
-5 Foot Cycles
-5 Foot Cycles+Arm Bend

Level IV: 10 or more unbroken butterfly pull ups

One set of Level I, II, and III, then as many sets as possible for quality:
-5 Hip to Bar with Straight Arms
-5 Arch Hold+Hip to Bar with Straight Arms
-5 Jumping Muscle Ups from Box
-5 Jump to Bar Muscle Ups/Attempts5 rounds for time:
8 Pull Ups
15 Weighted Box Step Ups (24" and 35# KB/20" and 26# KB)
30 Double Unders

RX+ Chest to Bar Pull Ups

Accessory:
3x15 second Bottom of Ring Dip Hold
3x15 second Ring Support


Gymnastics movements:
Level I
https://www.youtube.com/watch?v=vOujYRrcm0A
https://www.youtube.com/watch?v=uSXYZ7Fhhvk
https://www.youtube.com/watch?v=TzmCH2NlkDw
https://www.youtube.com/watch?v=S0J94iKlvW0

Level II:
https://www.youtube.com/watch?v=xma1ougY1Dg
https://www.youtube.com/watch?v=dFppiY7UHqY
https://www.youtube.com/watch?v=Pmnz6M_R-0c

Level III:
https://www.youtube.com/watch?v=_quTOaZD0fw
https://www.youtube.com/watch?v=u6qmu2jzY3U
https://www.youtube.com/watch?v=N2QtevUQ9XQ


Levle IV:
https://www.youtube.com/watch?v=-YGKCjIjUMA
https://www.youtube.com/watch?v=Dwtz5qH2QfU
https://www.youtube.com/watch?v=A85SrzURtms
https://www.youtube.com/watch?v=5GBPkf2ZICU

FITNESS

WARMUP
400m run, 1 length each of: walking samson stretch, squat jumps, inch worm, duck walk, walking lunge.

3 rounds for Quality: 20 sec top of the pull up hold, 20 sec top of the dip hold, 12 jumping squats, burpee long jump

15 min AMRAP With a Partner: Partner 1 rows 500m
while Partner 2 performs 10 Wall Balls, 8 Toes 2 bar, switch.

Keep track of how many rounds of wallballs and toes 2 bar you and your partner complete in the 15 min.