Phone: (813) 440-8882

Monday June 4th

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Jun

Monday June 4th

Jason Ackerman, a Level 4 Crossfit Coach, will be speaking Friday June 8th from 5:30p, to 6:30pm and teaching a class from 6:30 to 7:30, don’t miss it!
https://www.facebook.com/events/421810361564904/
free for members

Victoria will be teaching a handstand clinic from 11am to 12 pm on Saturday June 9th, free for members.
https://www.facebook.com/events/197293521097445/

Coach Jordon’s youth weightlifting program starts Monday June 4th. Classes are in the morning. Its all summer long and you can register anytime. Please let him or I know by Wednesday!

 

Warm up-
30 Squat with 1 second hold
30 Lunges
30 Overhead Squats with PVC
Practice overhead lunge with dumbbell
There are a lot of moving parts and scaling options in todays wod. Get your equipment out for the wod, so we aren’t waiting for you after back squat

Strength Back Squat
5×40%, 5×50%, 3×60%, 5X75%, 3X85%, As many reps as possible at 95%
Max week, next week is deload week.

Wod 17 Minute cap- Starting at 40 after the hour, be ready.

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike (or 60 cal row or 800m run)
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.


Related:
CrossFit WOD 180520 Tips With Rory McKernan
Scaling the Handstand Push-Up (Pike Push-Ups)
The Dumbbell Overhead Lunge


Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
50  push-ups
50 knee raises or sit ups
50-cal. bike (or 60 cal row or 800m run)
50 dumbbell box step-overs (or unweighted box jump overs or step overs)
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
*May sub 100ft walking lunge with a dumbbell in each hand at your side

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

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