WOD 3.15.20

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A. Work up to a heavy

Squat Snatch

B. 5 rounds for time:

50 Double Under
30 Jumping Squat
10 Chest to Bar Pull Up

WOD 3.14.20

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A. Work up to a heavy

Split Jerk, Double

B. As many rounds as possible in 15 minutes:

3 Deadlift 93/65KG
1 Hang Power Clean 93/65KG
9 Push Up
12 Sit Up

WOD 3.13.20

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A. Superset

Back Squat
3-3-3-3-3

Strict Pull Up
3-3-3-3-3

B. For time:

21 Back Squat @ bodyweight
7 Rope Climb
15 Back Squat
5 Rope Climb
9 Back Squat
3 Rope Climb

15 minute time cap.
Courtesy of crossfit.com

WOD 3.12.20

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A. Work up to a heavy

Turkish Get Up, each arm

B. For time:

100 Burpee Box Jump 24/20″

WOD 3.11.20

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A. Establish 1RM

Clean and Jerk

B. As many reps in 8 minutes:

3 Clean and Jerk 50/35KG
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar

Continue adding 3 reps each round.

WOD 3.10.20

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A. Establish 1RM

Overhead Squat

B. For time:

30 Pull Up
50 Wall Ball 20/14LB, 10/9′
1000M Row

 

WOD 3.9.20

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A. Superset

Deadlift
5-5-5-5-5

Skill Work
Handstand Hold
Handstand Pirouette

B. As many rounds as possible in 15 minutes:

30 Dumbbell Power Clean 50/35LB
15 Ring Dip
100 Double Under

 

WOD 3.8.20

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A. In 15 minutes build to a heavy

Thruster

B. 8 rounds for time:

1 Legless Rope Climb
10 Thruster 35/25KG
100M Run

1 minute rest between rounds

WOD 3.7.20

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A. Superset

Bench Press
2-2-2-2-2

V-Up
20-20-20-20-20

B. 3 rounds for max reps:

1 Minute Calorie Row
1 Minute Handstand Push Up
1 Minute Burpee onto Plate
1 Minute Rest

Intro to Parkour Workshop for Adults

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Brief summary: Intro to Parkour Workshop – Adults 18+

Details: Come play and learn the basics of Parkour! We’ll cover rolling, vaulting, landing, jumping, swinging, and everything in between. Mainstream Parkour perception is skewed towards high risk stunts, however, the spiderman-like practice is scalable and accessible to all ages.

With over 10 years of Parkour coaching experience, our instructors are excellent at breaking down technique. The benefits of Parkour lie in the basic attributes of human movement: Balance, reactivity, eye-foot and eye-hand coordination, height tolerance (staying calm and present under pressure), inversion, and much more. In addition to technical work, we’ll use movement games and a running obstacle course to help you discover the benefits of adaptive free-flow movement. This workshop is a great opportunity to try Parkour as an adult.

Child care (ages 5-14 only) included in the cost of the workshop through Kids Night Out.

Email Andrey@inthecave.com with any questions.

Start Time: Mar 28, 2020 05:30PM

End Time: Mar 28, 2020 08:30PM

Event Location: The Cave Parkour

Member cost: $75.00
Nonmember cost: $75.00