Competitive Exercise Sample

James S at the bottom of a handstand pushup (HSPU)

Today we sample one of our CompEx classes and see what it’s like: the goal of these classes is more on work, less on skill development. Completion of the standards is paramount, how you complete it is up to you. The volume involved means that you can potentially do a lot of work multiple times with little recovery in between efforts.

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+ Russia Has Been Banned From the 2018 Winter Olympics – Ringer

CrossFit WOD for Wednesday 12/6

Skills warmup: pullups/dips, rope climbs, jump roping

AMRAP in 7 minutes:
35 double unders
7 double kettlebell overhead squats, 24/16kg

for time:
800m run
40 calorie row
20 burpee over rower

(11:00 time cap)

abs, biceps finisher

Kettlebell WOD

– Primal Mobility
– Shoulder stability
– Get up skills
– American swing discussion/practice
– Simple and Sinister finisher

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