Search

Monday’s @home edition


Skill:

3 sets of 3-5 reps - Wall Walk Skill Work Progression (See website for demo videos and modification options)

**Full Wall Walk / Partial Wall Walk (45 or greater) / Floor Walk / Box Walk

  • STANDARDS - Full Wall Walk

  • Each rep begins and ends on the floor in a push up position w/ the chest on the deck. Athletes will walk up the wall maintaining control (hollow body) and touching the chest to the wall then returning to the floor under control. Athletes should only walk up the wall as far as their mechanics will allow increasing the height as strength and mechanics improve. These may also be performed on the ground (push-up>plank>pike hold>return) or on a box (moving from plank to a vertical torso position w/ hips over shoulders and back). Common mistakes include a loss of control, relaxing the midline, or failing to return all the way back to the floor.

  • Floor Walk: begins from a fully standing position, athletes will hinge over at the hip, walk their hands out, to a plank position, perform a push-up, then walk their hand back in standing up to full hip extension. These were performed in our recent comp for the scaled finals.

Strength:

Push Press

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x4@85%ww

@Home / No Barbell Option:

4x8 (4R/L) 1-Arm Push Press w/ Dumbbell or Kettlebell @challenging weight

  • 4 sets of 4 reps R+L


WOD:

12 min AMRAP:

24 Double Unders / 48 Singles

8 Push Press @40-50% / 3-4 UB Rds (115/75)

3 Wall Walk / Partial Wall Walk (45 or greater) / Floor Walk / Box Walk


@Home / No Barbell Option:

12 min AMRAP:

24 Double Unders / 48 Singles

8 (4R/L) 1-Arm Push Press (50-53/30-35) / 3-4 UB Rds

3 Wall Walk / Partial Wall Walk (45 or greater) / Floor Walk / Box Walk

116 views
BobsGym_Logo_4c copy.jpg

CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon