June 9, 2014June 9, 2014jhannafitness19 Comments

Tuesday Workout: HS Skillz, Deadlifts, and Double Unders

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 thoughts on “Tuesday Workout: HS Skillz, Deadlifts, and Double Unders”

Lauren B June 9, 2014 — 9:43 pm

There must be a lot of naked crossfitters around Charlottesville

Reply
Bri June 10, 2014 — 8:01 am

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

Reply
Melinda June 10, 2014 — 8:34 am

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 :))

Reply
andy June 10, 2014 — 12:05 pm

245

293

>

Reply
Jess A. June 10, 2014 — 2:44 pm

DL: 295
WOD: 400 dus

Reply
JROB June 10, 2014 — 2:52 pm

Skill: Handstands (opt A)
DL: 185
WOD: 186 dus

Reply
1. MRF June 10, 2014 — 5:49 pm
  
  WOD 126
  
  Reply
Baron June 10, 2014 — 4:04 pm

Skill: shoulder-taps for the first time
DL: 185
WOD: 129

Reply
1. Martha June 11, 2014 — 8:39 am
  
  nice, Baron!
  
  Reply
Lex June 10, 2014 — 4:41 pm

DL: 135 (only 3 sets)
WOD: 352 (new unbroken DU PR of 150)

Reply
1. Martha June 11, 2014 — 8:38 am
  
  You’re so good, Lex!!
  
  Reply
Joe June 10, 2014 — 4:43 pm

DL: 3×5 @90kg
WOD: 294… so close to 300 🙁

Reply
ope June 10, 2014 — 5:36 pm

225#
250 du

Reply
Christina A June 10, 2014 — 6:12 pm

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

Reply
lauren connor June 10, 2014 — 9:10 pm

DL: 125
WOD: 276

Reply
Martha June 11, 2014 — 8:40 am

DL- 135

Reply
David Haslup June 11, 2014 — 9:05 am

185#
WOD 135 DUs, 40 and 30 in a row to start then shorter sets after

Reply
1. Lex June 11, 2014 — 10:17 am
  
  Nice work, David! Is that an unbroken PR?
  
  Reply
  1. David Haslup June 17, 2014 — 9:17 am
    
    thanks Lex! yeah PR on the unbroken, got to improve the endurance though! hoping to get to 100 unbroken in a couple months