GYMNASTICS STRENGTH AND 1 RFT

Tuesday, January 21, 2020

Happy Birthday Olivia !

Work Out of the Day

GYMNASTICS CONDITIONING

Today we want you to move swiftly through each section. You should choose progressions that allow you to complete the number of movements listed without going to failure, but they should be challenging.

With a running clock:
0:00-5:00 Alternate between:
3x SHSUP (strict handstand pushup)
5x ST2B (strict Toes to bar)

5:00-10:00 Alternate between:
2x Wall Walk
4x SC2B Pull up (strict Chest to bar pull up)

10:00-15:00 Alternate between:
5x Strict Ring Dip 
3x BMU (bar muscle up)

**SBP peeps: during the first round you are retesting your gymnastics from the Strength Program. In the first section you’ll test 1 set of ME SHSPU. Inthe second sectoin you’ll test one ME set of Chin Ups, and in the third section you’ll test 1 ME set of dips.

METCON

For time:
1,000M Row
75x Thursters 75/55

RX+

Strict Gymnastics
Minutes 0-5:
3 Tempo Negative Strict Handstand Push-ups
5 Strict Toes to Bar

Minutes 5-10:
1 Wall Walk
1 Gymnastic Complex:
* 1 Strict Chest to Bar Pull-up
* 1 Strict Pull-up
* 1 Kipping Pull-up
* 1 Chest to Bar Pull-up
* 1 Bar Muscle-up

Minutes 10-15:
5 Strict Ring Dips
5 Pausing Ring Rows


Conditioning

“Part Time”
3 Rounds:

12 Burpees Over Dumbbell
18/15 Chest to Bar Pull-ups

–Directly Into…–
3 Rounds:
12 Alt DB Sn (70/50/35)
18/12 Cal Bike

Midline
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
Rest 2:00 between sets

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

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