Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
Gymnastic Capacity:
30 Strict Pull-Ups
30 Strict Handstand Pushups
Rest 2:00
20 Strict Pull-Ups
20 Strict Handstand Pushups
Rest 1:00
10 Strict Pull-Ups
10 Strict Handstand Pushups
Notes:
Reduce Reps As Needed.
We start the day with a high volume strict gymnastics piece.
We want to get the set of 30 done in no more than 5 sets
We want to get the set of 20 done in no more than 4 sets.
We want to get the set of 10 done in 2 -3 sets at most.
SUBS
STRICT PULL-UP
Ring Row
Banded Strict Pull-Up
STRICT HANDSTAND PUSH-UP
Box Handstand Push-up
Double Dumbbell Strict Press
Standard Push-up
WOD:
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Weight: Starting weight at 70-75% of your 1RM Power Clean. Build each round.
Notes:
-These rounds should take less than 2:30, giving you at least 1:30 to recover and change out weights.
GOAL: Complete all reps and unbroken Hang Power Cleans in time domain.
SWEATFEST
5 Rounds (45 seconds work/15 seconds rest)
Wall Balls
Burpees
Jump Rope
Sit Ups
*Try to stay consistent each round
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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