CrossFit Citadel

Looking for a better way to train your gymnastics skill and strength at home? Here's your answer! Parallettes are a small and portable version of parallel bars you can use to train isometric strength holds such as the L sit and planche and eventually dynamic movements such as press to handstand and handstand push-ups. Best of all they are very cheap and easy to construct! Download the free CrossFit Journal article below for detailed instructions. Let us know if you need help or advice. Good luck!

WOD
7 rounds for time of:
3 Power Cleans 205 lbs
4 Ring Handstand Push-ups

Post total time.

_WOD
Three rounds for time of:
7 Muscle-ups
35 pound KB thruster, 21 reps

Post total time.

Work those POSE drills! Just like we practice our Oly lifting and gymnastics, we must practice our running skill. Below Dr. Romanov shows us a few drills everyone should do before running. Perception is key.

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WOD
3 rounds for time of:
15 Pull-up (strict)s
15 Burpee Box Jumps
20 m Handstand Walk

Post total time.

_"The following outlines a study that was conducted by volunteers of CrossFit Orillia and CrossFit Potential Barrie.  Over the course of 30 days, participants were asked to follow a strict Paleo diet as outlined by Whole9’s Whole30 program, and complete five (5) workouts per week.  Three of the workouts (Monday, Wednesday and Friday) followed Coach Michael Rutherford’s Max Effort Black Box (MEBB) protocol, which involves a focused strength session followed by a short (10 min +/-) mixed mode CrossFit workout.  The other two workout sessions were mixed mode CrossFit WOD’s of 15-25 min in length."


Read more about the study here

WOD
"Deck of Cards"
Diamonds - Strict pull-up
Hearts - Push-up
Clubs - Candle stand
Spades - Hollow hold to superman
Aces - 200 meter run (winner exempt from 5 burpees)

Pay your dues when it comes to mobility and flexibility drills. Remember: POSITION IS POWER!