CROSSFIT
Gymnastic Skill:
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Handstand Push-ups
2 Calorie Row
4 Kipping Handstand Push-ups
4 Calorie Row
…
Continue to Add (2) Rep to Each Movement
NOTES:
*To modify handstand push-up volume, simply climb by 1 rep instead of 2 each round
*Record total reps completed for each part
*Your score is the sum total of part 1 + part 2
STRICT/KIPPING HANDSTAND PUSH-UPS
*Reduce Volume
*Box Handstand Push-ups
*Strict Press
*Seated DB Press
WOD:
Every 3:00 x 6 Rounds:
15/12 Calorie Bike / Row / 20 Sprints / 200m Run
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight
SWEATFEST
21-15-9
Wall Balls
Ring Dips
Slam Balls
Walking Lunges/Skater Slides (21-15-9 Each side)
Weighted Sit Ups (Use MedBall)
CROSSFIT FOR SPORT
STRENGTH:
Back Squat
5 @ 65%
5 @ 70%
5+ @ 75% of your 1 RM
WOD:
AMRAP in 12:00
10 Double Unders/Single Unders
10 Power Cleans
10 Walking Lunges
*Each Round Increase the Double Unders/Single Unders by 10 Reps
*10-20-30-40….
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