Tuesday Workout: HS Skillz, Deadlifts, and Double Unders

PLEASE CLAIM YOUR LOST AND FOUND STUFF BY FRIDAY!  WE WILL DONATE ANYTHING LEFT BEHIND

PLEASE CLAIM YOUR LOST AND FOUND STUFF BY FRIDAY! WE WILL DONATE ANYTHING LEFT BEHIND

SKILL

Spend 5-7 Minutes on Either Skill Option Prior to Strength Work

  • Option A: 3 sets of 10-30 second Handstand Hold (belly to wall or back to wall)
  • Option B: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)

Notes: Scale either option to fit your own ability level (i.e. do 10-30 second freestanding hold if you are able to)

STRENGTH

Deadlift, 5-5-5-5-5 at 60-70% 1RM, rest 60 seconds between sets

Notes: Weight should be the same across all sets.  Weights will be increasing in future weeks, so don’t expect weights to feel too heavy this week.

WOD

Level 1

AMRAP in 5 Minutes of:

  • Jump Rope Single x 100
  • Burpee x 10

Level 2

Max Rep Double Unders in 5 Minutes*

*Notes: 3 burpee penalty every time you break double unders

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

19 Comments on “Tuesday Workout: HS Skillz, Deadlifts, and Double Unders

  1. There must be a lot of naked crossfitters around Charlottesville

  2. Skill: shoulder taps with legs on a box
    DL: 105
    WOD: 2+2 burpees – level 1

  3. skill: handstands against wall w/ hands moving slightly
    DL: 135
    WOD: 123 DUs (was having trouble with basic math, counting, etc this morning….this number may not be accurate :))

  4. Handstands belly to wall, 20-30 sec. holds
    DL: 115
    WOD: 2 rounds of 20 cal row and 10 burpees

      • thanks Lex! yeah PR on the unbroken, got to improve the endurance though! hoping to get to 100 unbroken in a couple months

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