FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

Workouts

October 12, 2018

STRENGTH: Every 90 seconds for 10 sets, complete 3 x OH squats
WOD: 5 rounds for time,

50 x double unders 

30 x single arm OH walking lunge

October 11, 2018

Gymnastics skill work: Two sets of,
Kick to Handstand on Wall (with hands turned out at 45 degrees) x 30 seconds effort
*Attempt to have feet together prior to making contact with the wall. Make contact with the wall subtle.
Rest 30 seconds, and then. . .
Wall Facing Handstand Marching x 40 reps
Rest 60 seconds

Now complete, three sets of,
Handstand Marching x 10 reps + Handstand Walk x 3 meters
Rest 30 seconds,

WOD: Open 15.3, AMRAP in 14:00

7 x muscle ups 

50 x wall balls 

100 x double unders

CLINIC ALERT! Do you pee during double unders???

Do You Pee During Double Unders?

Image result for double unders

 

Join Christina Rankin, PT, DPT, CFL1 for an educational and movement course designed to address core and pelvic health for CrossFit athletes

Hosted at: Fallout CrossFit (123 Reata Road, Kennewick, WA)

October 20, 2018 12:00-2:00 PM $35

 

Topics include: Core and pelvic floor anatomy * Urinary and fecal incontinence* Pelvic organ prolapse * Diastasis recti * Pain

Be ready to interact and participate in discussions, breath work, and functional mobility.

Registration required: https://www.eventbrite.com/e/do-you-pee-during-double-unders-tickets-50564595065

Image result for therapy solutions kennewick

October 10, 2018

STRENGTH: Back squat 5-5-5-5
WOD: 10 minute AMRAP

10 x cals row

10 x thrusters

10 x toes to bar 

OLYMPIC LIFTING

STRENGTH:

A) Snatch pull + power snatch + OHS (1+1+1)

4 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90% or more

B) Snatch push press 5 x 3 reps

ACCESSORY 

A) Good mornings 3 x 10

B) Dips 5 x 5

WOD: For time,

15-10-5 of

Ground to OH 

Pull Ups

Box jumps

October 9, 2018

STRENGTH: Every 2 minutes, for 18 minutes 
Station 1 – Dumbbell Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters AHAP
WOD: For time,
21-15-9
Deadlift 
Lateral Burpees over barbell

css.php