Tuesday, June 12, 2018

Monday, June 11, 2018
June 10, 2018
Wednesday, June 13, 2018
June 12, 2018

Tuesday, June 12, 2018

4th of July News! 
Please check out the board →→→

If you are a newer member and don’t know…
Treasure Coast CrossFit has a float in the Sebastian Parade each year and we need lots of members
to join in!  All are welcome to participate!

We have a Float Decorating day on the 3rd…
We walk in the Parade in the morning on the 4th…
→ …Followed by a gym-wide party in the afternoon!

Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Coming soon… Barbell Clinic with Pete ~ Bench Press ~ June 29th

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see above↑)

Mobility on Thursday at 5:30 PM!Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! Sign up in RhinoFit!
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HAPPY BIRTHDAY JIM DINSMORE!!!
HAPPY BIRTHDAY MATT BILYEU!!!


Warm-up:
1. Cross-over Symmetry

2. 10 walking Samsons
10 3-second goblet squats
Single-leg squat practice – determine a scaled version as needed

Muscle-up Transitions:
Set Rings at the bottom of your ring dip… warm-up on this movement

Trainer-led:
Tunnel Spotting Drill
 ←video!
East Regional Event 3  ← Katrin Davidsdottir  – 
the Handstand walks over obstacles event!

WOD:

2018 CrossFit Games Regional Event 3

3 rounds for time of:
9 muscle-ups
10 meter handstand walk 
36-45-54 single-leg squats 
10 meter handstand walk

The single-leg squats go up by 9 reps each round…

If possible (not required), place obstacles in your handstand walk area to mimic the Regional event.

Scroll for scaling options…


Related:
CrossFit WOD 180601 Tips With Rory McKernan
The Handstand Walk


Scaling
This workout contains a lot of high-skill gymnastics movements. Ignore the time cap and speed that the Regional athletes complete this workout in. Modify the movements and reps as needed while still using this as a chance to practice gymnastics skills.
Try to attempt some handstand walks today! If needed, scale the handstand walks to:
6 wall walks, handstand holds with shoulder touches or leans, shoulder touches with knees on a box, or bear walks. Choose 20-30 reps each round or a 20 meter bear walk.

Intermediate Option (scale as needed)
3 rounds for time of:
9 muscle-up transitions ←see 6.6.18 skill from last week
10 meter handstand walk or walk attempts
36-45-54 single-leg squats ←scale the skill and volume as needed
10 meter handstand walk or walk attempts

The single-leg squats go up by 9 reps each round…

Beginner Option
3 rounds for time of:
5 ring rows
5 jumping ring dips
10 meter bear walk
10 air squats
10 meter bear walk

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Piriformis stretch
Death Stretch
Foam Roll

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