Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
Warm Up/Skill: 3 Sets 5 wall squat 10 PVC Pass through 10 DB Press 10 Sit ups + WOD: Row 20/30 cals for time Rest 1:1 x 10 + Supplemental/Strength Work: A. Cossack squat(side to side); 10 reps slow and controlled x 4; rest as needed B. Lateral Step up; 8 reps/led x 4; rest [...]
Warm Up: 3 sets PVC Pass Through x10 Dumbbell Bench press x 10 Hand stand hold x 20 sec + WOD: 15 min amrap 10 Strict hspu 10 Shoulder to Overhead, 65/95# 10 Bar facing burpee 30 DU + Supplemental/Strength Work: 3 sets Lying DB Tri Ext; 10 reps rest as needed Banded Tricep Push [...]
Warm up/Skill: 8 min emom 1)Odd; 30 sec DU 2)Even; 8/10 cal row @ workout pace + 3 Sets Low ring MU transitions; 5 reps Hollow rock; 10 reps + WOD: 14 min amrap 75 Wall Ball 20/14# 150 Double Unders 20 Muscle Up + Supplemental/Strength Work: A. Powell raise; 10-12 reps x 3 B. [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
20 Mins to work on Skill(Muscle up/ Handstand/ pull up... ect) 30 mins of one of the following: Rowing Running Biking Swimming
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 5 Rounds 10 STO; 95/135# 10 Burpee over bar + Supplemental Work: 3 sets [...]
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 5 Wall squat 10 PVC Pass through 10 DB Press 10 Sit ups + WOD: 21-15-9 DB Thruster; 35/50# GHD Sit ups + Supplemental/Strength Work: A. Cossack squat(side to side); 10 reps slow and controlled x 4; rest as needed B. Lateral Step up; 8 reps/led x 4; rest as needed
Warm Up: 10 min amrap (for quality) 10 Hollow rock 10 Shoulder taps in push up position 50ft OH carry/arm + For time: 25 TTB 25 Kipping hspu 25 CTB 25 Kipping hspu + Supplemental/Strength Work: 3 sets Lying DB Tri Ext; 8 reps rest as needed Banded Tricep Push down; 15 reps rest as [...]
Warm up/Skill: 6 min emom Odd; 20 sec DU Even; 8/10 cal row @ workout pace + WOD: For time 40-30-20-10 Row Cals 100-75-50-25 Double Unders + Supplemental/Strength Work: A. Negative pull ups; 30 reps for quality
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 3 Rounds 800m run 25 Hip extension + Supplemental Work: 3 Sets DB Incline [...]
