Michaela Ortega.

Week 15: 16.11.09

Coach Jess Estrada Gymnastics

3 Rounds:

1:00 Reverse Plank Hold
20 Straddle Jump or Float to Plates (25 or 45’s each side)
5/5 Roll Hollow to Arch (On Floor – Hands and Feet Can’t Touch)

A. 3 Rounds:

5/5 Handstand Box Pike to Alternating Single Leg Extension
3X: 1 False Grip Ring Pull-up + 1 Strict Muscle-Up + 1 Ring Dip
0:30 Ring Tuck Hold or L-Sit

Coach’s Notes: For the handstand Box Pike: 90 degree pike with feet on box. Bring right leg to extension, then lower and bring left leg to extension for 10 total reps. Balance in the handstand while maintaining good positioning/stacking.

B. 4 Rounds for Time: 18-Minute Cap
6 Ring Muscle-Ups
9 Paralette Kipping HSPU (2-3 abmats) or Deficit HSPU
12 Handstand Foward Roll to Pistol (5 each leg) or Candle stick roll
to Pistol


CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: