CROSSFIT
STRENGTH/Skill:
Spend 7:00 Building:
1 Pausing Strict Handstand Push-up
1 Strict Handstand Push-up
1 Kipping Handstand Push-up
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict Handstand Push-ups
2 Strict Handstand Push-ups
2 Kipping Handstand Push-ups
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups
...
Add (1) Rep to Each Movement Until Time Cap
Notes:
We'll alternate between three upper body pressing movements and three upper body pulling movements in this gymnastics piece.
The movements get progressively easier, going from Pausing Strict to Strict to Kipping.
This allows us to work on strength, positioning, and stamina.
The reps climb by 1 rep on each round until we reach the 7:00 cap.
WOD:
For Time:
1500 Meter Row
100 Double Unders
30 Weighted Step Ups (20/14#) 24”/20”
100 Double Unders
1500 Meter Row
SWEATFEST
AMRAP in 16:00
Row 300m/30 Sprints/21 Cal Bike
20 Slam Balls
20 Knee Raises
20 Box Jump Overs
1 Rope Climb or 3 Rope Climb Progressions (RCP)
CROSSFIT FOR SPORT
STRENGTH:
Spend 18:00 building in weight for the complex of:
1 High Hang Power Snatch + 1 Hang Power Snatch
WOD:
3 Rounds for Time
Row 300m
15 Sumo Deadlift High Pulls w/ KB
30 Sit Ups
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