Gym is closed today for the Crossfit Gymnastics Course!

Remember the gym is closed today and tomorrow for the CrossFit Gymnastics Course!
AT HOME workout
All you will need is a timer (phone)
4 x 2:00 Minute run, rest 2:00 Between Intervals
2 x 4:00 minute run, rest 4:00 between interals
1x 8:00 Minute run maintaining a pace you can hold for 8 minutes.. slow it down! rest 8:00
2X4:00 minutes resting 4
4 x 2:00 Minutes resting 2
Scaling would be doing half of this or run/walking these times

After that
wod
90 seconds of burpees over a line/stick/broom/empty barbell.
Post your video in the members group thread we will have started.

WARM UP

2 Rounds

10 Spidermans

20 Air squats with glute band

200 M Run

:10 Tempo Pull Squat Snatch Review

Power Position Snatch

Hang Snatch

Squat Snatch

Tempo Pull Squat Snatch

:15 STRENGTH

Every 2 Minutes for 14 Minutes (7 sets)

3 Tempo Pull Squat Snatches

Drop and rest between reps

Weight should start well under 50% of 1 RM Squat Snatch

:35 WOD

FOR TIME

13 Rounds
5 SHSPU
30 Double Unders

Time Cap: 13 Minutes

:55 COOL DOWN

Twisted Cross

Childs Pose

WARM UP

3:00 on a Machine

Then 3 Steady Rounds

25’ Duck Walk

 3 Explosive Broad Jumps

 10 In-place Light Reverse Lunge Steps

 5 Strict Pull Ups

:15 STRENGTH

Front Squat
2×15
SECOND set is AHAP, 60%-70% or 1RM

:35 WOD
FOR TIME
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU
11 Hang Power Cleans 155/105 lb
3 Burpee MU

Target Score:  7 Min

Time Cap: 12 Min

:55 COOL DOWN

Seal

Lizard

When you see bar muscle ups in the skill, if you don’t have them….. don’t worry. Our coaches will help you with whatever pull up progression you are working on. From ring rows to muscle ups we have you covered.

WARM UP

AMRAP 5 Minutes

8 Ring Rows

8 Burpees

12 Light KB Swings

:10 BMU REVIEW

-Shoulders behind the bar as toes drive in front

Kip Swings

Knees to Bar

Hips to Bar

BMU, BANDED BMU, BOX BMU

:15 SKILL

Every 3 Minutes for 9 Minutes (3 Rounds)

1 Unbroken set of BMU (5+ UB BMU)

OR

Every Minute for 9 Minutes

1-3 BMU / Jumping BMU etc.

:40 WOD

AMRAP 4 Minutes

40 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 3 Minutes

30 KB Swing 55/35 lb

Max Wall Walks

Rest 2:00 Minutes

AMRAP 2 Minutes

20 KB Swing 55/35 lb

Max Wall Walks

Athletes should finish the KBS in 1-2 sets in every AMRAP

Score is Max Wall Walks

Target Score: 15+

:55 COOL DOWN

Thread the needle

Childs Pose