Tuesday Workout: HS Skill Work, Row, KBS, Box Jump

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.

We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

23

SKILL

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to WOD (options listed in order of difficulty)

  • Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
  • Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option D: 3 Sets of max effort freestanding hs hold (if you have a 10+ second hold), or HS Walking Practice

WOD

Level 1

5 Total Sets of 40 Seconds On, 20 Seconds Off:

  • Row (Calories)
  • Russian Kettlebell Swing AHAP
  • Box Step Up (18/12)

Record the lowest number of reps you get for each movement.  Scale as needed.  Row for 40 seconds, rest 20 seconds, KBS for 40 seconds, rest 20 seconds, box jumps for 40 seconds, rest 20 seconds, then repeat for 5 total rounds.

Level 2

40 seconds on, 20 seconds off for 5 Total Rounds:

  • Row (Calories)
  • Kettlebell Swing (53/35)
  • Box Jump Step Down (24/20)

Record the lowest number of reps you get for each movement.  Scale as needed.  Row for 40 seconds, rest 20 seconds, KBS for 40 seconds, rest 20 seconds, box jumps for 40 seconds, rest 20 seconds, then repeat for 5 total rounds.

CASH OUT (on your own)

3-5 Sets: Ring Row x 10, Dumbbell Strict Press x 10

4 thoughts on “Tuesday Workout: HS Skill Work, Row, KBS, Box Jump

  1. KBS: 21,21,22,22,21
    BJ: 13,15,15,15,15
    Row: 10,10,11,11,11
    Cash out: 3rnds, 20#

  2. 11, 15, 15

    I’m pretty sure that I miscounted the first round of KBS, but thought I only did 15 so I never went above that again.

  3. (at home)
    9, 20, 10 overhead squats w/45# (14, 14, 14, 12, 10 HA!)

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