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  CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)

WODs

July 11, 2017

10/7/2017

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A. Warm Up
400 Meter Moderate Row
5 Spiderman and Reach, each leg
10 Scap pull ups
15 kip swings
20 Shoulder Taps

Split Jerk Primer

Minute 0:00 - 5:00
3 x 3 Jerk Balance with an EB to start, then 2 with a light weight

Minute 5:00 - 10:00
3 x 3 Tall Jerk with EB, then 2 with less 50 % of Split Jerk 1 RM
Scoring: Not Scored

B. Strict Handstand Push-Up, Kipping Handstand Push-Up, Box Handstand Push-Up
5 sets of:
  1. B1. 
    10 Strict Handstand Push-Ups

    8 Strict Handstand Push-Ups

    6 Strict Handstand Push-Ups

    4 Strict Handstand Push-Ups

    2 Strict Handstand Push-Ups

    Rest 90 seconds... OR
  2. B2. 
    10 Kipping Handstand Push-Ups

    8 Kipping Handstand Push-Ups

    6 Kipping Handstand Push-Ups

    4 Kipping Handstand Push-Ups

    2 Kipping Handstand Push-Ups

    Rest 90 seconds... OR
  3. B3. 8-10 Box Handstand Push-Ups (31X1 tempo)
    Start a set every 90 seconds

C. Split Jerk 3-3-2-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Split Jerks
  1. Set 1 – 3 reps
  2. Set 2 – 3 reps
  3. Set 3 – 2 reps
  4. Set 4 – 2 reps
  5. Set 5 – 1 rep
  6. Set 6 – 1 rep
  7. Set 7 – 1 rep

Coach's Notes:
There is a 2 second pause at the dip, and a 2 second pause on the catch. Find a heavy single

D. 15 minute AMRAP of Wall Ball Shots, Burpees, Front-Racked Double Kettlebell Walking Lunge Steps, and Rope Climbs
​As Many Rounds and Reps as possible in 15 minutes:
  1. 20 Wall Ball Shots @ 20/14 lbs
  2. 15 Burpees
  3. 10 Front-Racked Double Kettlebell Walking Lunge Steps @ 24/16 kg
  4. 1 Rope Climb 12 meters
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