Announcements

Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09

This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters.

JP CrossFit – WOD

Stimulus

Threshold

Metcon (No Measure)

10-15 min handstand walk skill work practice:

For athletes with Handstand walk:

Max distance Handstand walk (if you have less than 20ft unbroken)

Handstand walk turning practice

Handstand walk plate obstacle course

Backwards Handstand walk

For athletes without HSW yet

Box around the worlds (5 reps)

5×10 wall facing shoulder taps

5 x 10 wall facing away shoulder taps

10 kick ups

Coach/athlete assisted walks

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 db hang squat cleans*

20ft handstand walk

12 toes to bar

20 ft handstand walk

Rx: 60/50/40/35

Rx+: minimum 10ft increments
Scale handstand walk to 3 wall walks or to something that takes about 1 min.