CrossFit 3039 - HYDRA MOVEMENT

Friday's Training

12/22/2017

Here's hoping you've already done your handstand work today. Keep those wrists moving and supple

WOD

prep
10min of Proprioception

warm up:
wrist flex raises x 120
Bodyline Drills x 60s every 30reps

3 rounds of
Free Standing x 30s /C2W Handstand Hold x 60s
Toes to Bar x 12
Passive Hang x 30-45sec

METCON
'Mary'As many rounds as possible in 20 minutes

5 Handstand push-ups
10 1-legged squats
15 Pull-ups

Scaling:
10 x Push Ups, 20 squats, 30 x Ring Rows

Cool Down:
Its Laksa time baby!

Thursdays oly

12/20/2017

Find your (in whatever order you like)
front squat max
passive hang max

strength
first pull snatch grip 4 x 5 @3s on knees
tall snatch 7 x 2

cool down
Middle split good mornings wiith a stick 2 x 10
jeff curls 2x 10

Tuesday's Training

12/18/2017

OLY
Heavy Pulls/ Deadlift x 1RM
Back Squat x 1RM
Strict Press x 1RM

WOD
Baseline
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Mondays class

12/17/2017

There will be endurance work done today.
rowing and or running. You can choose.
Endurance training is good and important. Why? Because without it you are not human.

Previous Week's Traiing

12/11/2017

Sunday's training

12/10/2017

WOD
Complete a 10min emom by increasing 1 reps in every min
1 x Pull Ups
1 x wall ball shot
1 x sit up

REST 3 min, then

20 min time cap
as a team of 3 with a pet complete
row 3km- 250m at a time
kb swings x 15

Friday's wod

12/7/2017

Friday prechristmas party wod

warm up
duck walk x 10m
Side to side swings x 20
scap push ups x 30

skill
rail balance x 15 min
window wipers x 5 in every break

wod
complete for time [30 min cut off]
100 double under/300 skips
then
10min amrap of
1 x pull up
2 x push up
3 x squat
then
Run x 800m
then
20 x burpees to finish

Thursday's Training

12/6/2017

Warm up
2 rounds
C2f disloc x 10
C2f inlocs x 10
Lying cross stretch x 5 each side
OHS x 20s use wtever wt works

Strength
4 rounds of 5 on
Strict press
Back squat

3 rounds of
Front squat x 20s
Harop Curls x 5

Prehab
2-3 rounds of
Hypers x 10
Calf raises x 20
Cuban rotations x 30

WEDNESDAY's Training

12/5/2017

warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms x 6 m

strength:
Complete 6 rounds of
Pull Ups x 3 @5115
Hindu Push Ups x 7

Complete 4 Rounds of:
Dips x 5-8
Hanging L Sit x 30sec

Complete 3 Rounds of:
Toes to Bar x 10
Push Ups x 10

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws 2 x 10

Meet Your New Coach for Wednesday Night

My name is Christopher-Ali Darvish and I American raised in a martial artist house hold. My greatest passion in life has got to be movement and martial arts. This passion inspired me to get a bachelors degree in Kinesiology & exercise science.

While taking classes for my bachelors degree I took internships, shadowing positions and personal training jobs to widen my perspective and build my craft. Once I finished school in 2015 I started several jobs in the Health and wellness industry while trying to start my own business.

Immediately saving as much as I could to prepare to take on a child hood dream. Traveling the world and studying martial arts, religion and medicine. Australia is my 5th country on my journey since January of 2017. I plan to stay in Australia for 8 months to a year studying Kung Fu and Chinese medicine.

My goals are to become an instructor in Kung Fu and a practitioner in meridian therapy while also saving up money to study in more countries. With a decade worth of martial art training and experience from grand masters and world champions all over the world. I am extremely excited to share my passion and knowledge with others.

Tuesday's wod

12/4/2017

21-18-15-12-9-6-3 reps on
toes to bar [on monkey bars - can scale to knee raises]
squats
push ups