Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
Warm up/Skill 3 sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + WOD: 20 min amrap "Cindy" 5 pull ups 10 push ups 15 air squats + Supplemental/Strength Work 3 sets Banded lat pull down, 20, 15, 12 rest 2 min Powell raise; 12, 12, 12; each arm
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: CrossFit Open workout 17.2 or 11 Rounds 7 TTB 9 Push Press, 55/75# 11 Wall Ball 20/14# + Supplemental [...]
Warm Up/Skill: 3 sets PVC Pass Through x 10 DB Curl to Arnold press x 10 Scap Pull Up x 5 + WOD: Skill practice for CF Open workout 17.5 or For time: 5 rope climbs 400m run 4 rope climbs 400m run 3 rope climbs 400m run 2 rope climbs 400m run 1 rope [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill 3 sets PVC Pass Through x 10 Dumbbell Press x 10 Supinated Grip Pull Up Hang; 20 sec Push Ups x 10 + WOD 4 Rounds 20 GHD sit up 10 10 Strict Hspu 400m run + Supplemental/Strength Work A. DB Row; 15, 12, 9, 6, 3 ea/arm B. Wght'd plank; 30 sec [...]
Warm Up: 3 Sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + WOD: For Time: 7 Rounds 7 CTB 7 Burpees 14 Cal Row + Supplemental/Strength Work: Accumulate 3 min FLR on low rings
Warm up/Skill: Air Dyne 10 sec @ 100% 50 sec slow spin x 10 + WOD: For time: 100 DU 25 Cal AB 75 DU 20 Cal AB 50 DU 15 Cal AB 25 DU 10 Cal Ab + Supplemental/Strength Work: 3 sets Tate Press; 4-6 reps rest as needed Banded Tricep Push down; 20 [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Skill Practice: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: CrossFit Open workout 17.4 or 20 min amrap 2 MÜ 4 hspu 8 kbs, 1.5/2pd + Supplemental Work: 3 [...]
Warm Up/Skill: 10 min amrap for quality 10 Dead bug 10 bird dog 20 sec supinated pull up hang 20 sec arm extended side plank/arm 10 Shoulder taps in high push up position + WOD: Skill practice for CF Open workout 17.4 + Supplemental Work: 3 sets Strict ttb; 10 reps Rest as needed Face [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
