February 2019

Gymnastics Planche progressions/Press-to-handstand variations Ring holds 10 minutes Use this time to start warming up for muscle-ups in the WOD. WOD 7 Strict muscle-up 50 Squat Row 1000 3 rounds For scaling and detailed description, see the Zen Planner app.

WOD ‘CrossFit Total’ Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight successfully lifted goes towards your final score. Compare to 08/02/19 For scaling and detailed description, see the Zen Planner app.

One arm row Weighted dip 3 x 5 rep WOD Row 1000 15 No-momentum hip-back extension 21 GHD Sit-up 3 rounds (25 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Handstand practice L-sit practice Stretch 12 minutes each For scaling and detailed description, see the Zen Planner app.  

WOD ‘CrossFit Open Workout 19.1’ 19 Wall Ball 19 calorie row 15 minutes, as many rounds as possible For scaling and detailed description, see the Zen Planner app.

Single arm overhead dumbbell squat 4 x 5 rep Increase weight each set. ‘Partner Relay’ 5 Wall ball 6 Hang power clean (60/42.5) 7 Box jump over 8 Kettle bell swing (24/16) 5 rounds each (20 minute cap) Scale movements to complete each round fast and unbroken.

Double/Triple under practice 5 Snatch balance 1 exercise every minute, 10 minutes. WOD 1 minute Handstand hold 21 Toe to bar 5 rounds (20 minute cap) For detailed description and scaling, see the Zen Planner app.

WOD Row 1000 5 rounds of Cindy 3 rounds (40 minute cap) 1 round of Cindy is 5 strict pull-up, 10 push-up, and 15 squat. This workout gets 3000m of rowing in, broken up with a few rounds of body weight resistance movements. Scale the pull ups and push ups to keep rests minimal.

WOD Deadlift 5 x 1 rep, spend 10+ mins building up weight before hitting 1s 20 minutes of handstand practice Optional Finisher 50 kick sits 40 DB push press (20/15) 30 burpee 10 minute cap

WOD Run 5k or Row 5k Whichever sounds worse. We’ll spend 10-15 minutes on pose running drills beforehand. You’ll be able to apply some of the tips and skills for the run that follows (or apply them to your next run if you’re rowing). We’ve got a few options for the run. 5k is from