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CrossFit 8/21/2018

20
Aug

CrossFit 8/21/2018

Gymnastic Warm Up:
2 rounds for quality
30 second banded hamstring stretch
15 weighted sit ups
30 second plank
30 jumping jacks

Gymnastics Upper Body Pressing Progression:
10 Minutes of play
20 Sec Side Plank (ea side)
15 Second Handstand Hold
Handstand hold nose to wall with 10 shoulder taps
Max Handstand Walk (or 25’ panther crawl)

Scale-
15 second side plank (each side)
10 Second Tripod headstand hold
Plank hold with 10 shoulder taps (progress walking up the wall)
25’ panther walk

Gymnastics Strength:
E(2)MOM- 3 sets
3 strict handstand push up + 3 kipping handstand push up

Scale 1- 8 foot elevated pike handstand push up
Scale 2- 8 deficit push up

WOD:
5 rounds
200m Run
12 burpee pull ups

Rest 30 second between rounds

Scaled: 12 burpees + 12 ring rows
Masters: As Written
RX: As Written

Intent: Each round should be identical, set a pace early and add hold it.

Sweat Class
“Toughen up On a Tuesday”
Warm up: In a 5 minute window
Beginner – 30 Air Squats
Advanced – 60 Air Squats
Rest 1:00
EMOM x 10 minutes
Row 0:40
Rest 1:00
Alt. EMOM x 10 minutes (don’t work longer than :40)
10 Push ups
10 Sit ups