CrossFit

A: Spend 10:00 practicing Handstand Drills; Choose a progression from below and progress as needed each week

1. 5 x Max Wall Handstand Hold; Every 2:00 (Any wall hold can be regressed to box pike or chest to wall to make it more achievable)
2. 5 x 20-30 Shoulder or Hip Taps; Every 2:00
3. 20-30 secs Handstand Single Arm Hold (Alternate each minute for 10:00)
4. Handstand Walk; Every minute or 2:00 complete a 10m handstand walk or spend 30 secs attempting
5. 5 x 10m walk with 180 deg turn at a cone every 5m (Change direction every 2:00)

B: 2 x 12:00 AMRAPs

AMRAP 1
12/10 Row
12 Deadball Slams 25/15kg
20 Abmat Sit-ups

2:00 Rest

AMRAP 2
12/10 Assault
12 SA KB Clean Jerks 24/16kg
12 Burpees

Engine

A: Threshold Mixed Modal

2 Rounds
3:00 Row; Then
3:00 AMRAP
10 Dual DB Thrusters 22.5/15kg
10 C2B Pull-ups
Rest 3:00

2 Rounds
3:00 Assault; Then
3:00 AMRAP
20 Alternating Dual DB Snatch 22.5/15kg
10 T2B
Rest 3:00

CrossFit Teens

A: Segmented Snatch

Pause below knee and above knee for 1 sec
4 x 1.1.1.1; Rest 10s
Every 2:30

B: 8:00 AMRAP

12 T2B
12 KB Swings
24 Jump Lunges

Age 12-13
KB 16/8kg

Age 14-15
KB 20/12kg

Age 16-17
KB 24/16kg

C: Run 3 x 400m; Rest 2:00

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