ajumpingtim Here's Tim demonstrating a great CrossFit trio of strength, agility, and speed (or shirtless, tan, and bearded!).

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Weighted dips

  • 3-3-3-2-2-2

Supinated Barbell Rows

  • 3-3-3-2-2-2

Weighted dips should be done on dip bars, not rings. There may be some crowding; be patient. Aim to make your best set of 3 from last week your first set of two today. Then go up from there in small increments. If you do not have unassisted dips 5x10 at your level on the dip hierarchy. Aim to improve on last week.

3. Technique review: building the handstand push-up. Down dog pike push-up, pike push-up from box, handstand push-up, kipping handstand push-up.

4. “Dyson Sphere” Nine rounds for time of:

  • 5 Deadlifts
  • 5 Handstand Push-ups

LIII: deadlifts @ 225/150lbs LII: deadlifts @ 50-60% 1RM, Push Away from Object (vertical, inverted, dynamic) exercise as appropriate LI: six rounds, not for time. Use db presses if down dog pike push-ups are unavailable to you.

5. Mobilize: Posterior Chain Floss

Have fun!


THIS FRIDAY NIGHT! PVCF UNCORKED! 7.00 - 9.00 p.m. in Northampton! We are joining forces with Provisions in Northampton to host a sensational wine tasting! Enjoy New World Wines with your PVCF Family.

Reserve your space by clicking here and scrolling to "Wine Tasting with Provisions!"