Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by:

3 rounds of: 10 air squats, 10 sit ups, 10 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 645

étudiant:
5 rounds for time of: 15 lunges and 5 burpees.

avancée
5 rounds for time of: 15 lunges and 5 burpee pull ups.

traceur
5 rounds for time of: 15 lunges and 10 burpee pull ups.

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Cool Down
Three 100m sprints with 2 minutes rest in between each run.

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 jumping pull ups

WOD 644

étudiant:

3 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

avancée:

5 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

traceur:

5 rounds for time of:
50m kong walk
sprint 100m
10 five-foot precisions

Cool Down
Handstand hold to failure x 3.

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Warm Up:
3 rounds of: 50 jumping jacks, 100m jog, 50m sprint,

WOD 643
Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, check out our tutorial:

Perform at least 50 rolls. I cannot put enough emphasis on learning how to roll properly and instinctively. The pk roll has literally kept me from seriously injuring myself, and is a skill absolutely necessary prior to taking your training outside.

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll, 3 push ups, 6 air squats, 9 sit ups.

avancee
In 15 minutes, complete as many rounds as possible of: 2 parkour roll, 3 pull ups, 6 push ups, 9 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 2 parkour roll (alternate sides), 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on your form and technique, then bust through the rest of the round. Parkour rolls can be dangerous if not done correctly. Do not flip over your neck or over the center of your back. If ANY part of the roll hurts you are doing it wrong. Stop the timer, and practice the roll until you can perform it pain free. I HIGHLY suggest doing this on a padded service, whether that be carpet or otherwise.**

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Cool Down
50 precision jumps. If you have experience with this movement, go outside and pick a spot to do these repetitions. If not, just pick a point on a flat surface to jump to. These jumps should be at 65% of your max broad jump.

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Warm Up: run 1/4 mile or bike 1 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups, 10 push ups.

WOD 642
Today we are working on the press progression of movements. PLEASE READ THIS PDF which is an excellent write-up by the CrossFit folks regarding press progression.

étudiant:
Practice the press movement. Make sure that your feet are shoulder width apart with your elbows below and forward of the bar.

Perform 50 repetitions of the press using a broomstick or pvc pipe. This is NOT a conditioning WOD.

Perform 50 repetitions of the push press using a broomstick or pvc pipe. Ensure that your dip is not too deep. It should be about 1/5 of a squat depth.

Perform 50 repetitions of the push jerk using a broomstick or pvc pipe. Your set up is the same with this movement as the shoulder press and push press. Instead of driving through the dip (like in the push press) you will dip for a second time, causing your body to move underthe bar.

Pause after each rep and correct your form. Think about the movement each rep. Double check your feet, bar and elbow position. If possible, perform the movement in front of a mirror.

avancée
You should be familiar with all three of these movements. If you are not familiar with any of these movements, perform the exercises at an etudiant level. If you have some exposure, but require a spot, then keep the weight on the bar (or dumbbells) very light. Work on your form now, so that the strength may come later.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

traceur
The traceur should be intimately familiar with all three of these movements. Work towards your one rep max.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

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**If you do not have access to a bar and weight, work on your handstand push up progression. Complete 30 repetitions, regardless of your scaling. Please check out this awesome write-up from Jim at Beast Skills regarding HSPU progression.