Thursday, August 20, 2015

Thursday Gymnastics Work and a Partner WOD!

This Saturday Join us for Coach Michaela's final workout at Amplify! Come to say farewell, thank you, and to wish her luck with her big move.

Words of the Week Read "DEDICATION" for the final entry of the summer!Words of the Week image

Barbells For Boobs September 26, 2015: CrossFit Amplify will be hosting the Barbells For Boobs fundraiser event once again this year. Amplify has been honored with being one of the outreach program stops on Barbells for Boobs Pink Bra Tour for 2015!  INFO HERE. Barbells for Boobs 2011

THURSDAY Skill Work Part 1: Toes to Bar Options: A. Toes to Bar: 5 x 6 reps. Choose this if your kipping rhythm stays consistent with your T2B. These don’t need to be unbroken. You can make these singles and doubles if needed, as long as your hips reach behind the bar while you perform T2B.

B. Core Complex: 5 x 6 V-ups + 6 Kipping Knees to Chest + 15 Second Hanging L-Sit Choose this complex if you can’t perform proper Toes to Bar.

Part 2: Pistols Options: A. Alternating Pistols: 5 x 6 reps.

B. Pistol Development Complex: 5 x 4 reps Alternating Candlestick to Pistol attempts + 4 Alternating Box Sit Pistols (12" Box).

Partner Conditioning For Time: Run 1600 meters (Alternate every 200m) Airdyne 120 Calories (Alternate every 15 Cals) 60 Strict Pull-ups (Alternated as needed)

Roll to Pistol Progression