Posted on Aug 25, 2016

CrossFit StKilda Workout Of The Day 26/08/2016

A. Skills – Handstand Walk
Spend 10-12mins working on your handstand walk.
Adv – 10m Handstand Walk (Adv+ 3-5 attempts at Max distance)
Int – Kick up and walk to wall
Beg – 5-7 sets of 8 Shoulder Taps/Box Walk
Rest as needed between sets.

B. Back Squat
In 16mins work up to a heavy set of 7
Int/Beg – 5 x 5
Same load across all sets.

C. Conditioning
EMOTM x 15
6 Bar Facing Burpees
3 Squat Cleans 60/45kg


Warm Up
3 rounds of:
40m Run
10m Bear Crawl
5 Push Ups

A. 6 sets of:
4-6 Banded Pull Ups
rest 15seconds
10 Hollow Rocks/30sec Hollow Hold
rest 30seconds

B. 5min AMRAP of:
1 Air Squat
1 Squat Thrust
1 Air Squat
2 Reverse Lunges
1 Squat Thrust

C. 5min AMRAP of:
20 Singles
5 Thrusters
With and against a partner:
P1 – 100m Run
P2 – Max Thrusters

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