Gymnastics Skills Warm-Up
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
A.
Four sets, for max reps, of:
Strict Muscle (No Dip)
Strict Ring Dips
Rest 2 minutes
B.
Every 90 seconds, for 12 minutes (8 sets):
10 Deadlifts (225/155 lbs) + 100-Foot Sandbag Carry (150-200/100-150 lbs – Bear Hug)
*If you don’t have access to a sandbag, perform Double Kettlbell Front Rack Carry (32/24 kg)
C.
Four sets for times of:
21/18 Calorie Row or Bike Erg
15 Burpees Over Erg (or to 6″ touch)
21/18 Calorie Assault Bike or Ski-Erg
15 Burpees Over the Erg (or to 6″ touch)
Rest 2 minutes
D.
Three sets of:
Front-Racked Kettlebell Step-Up to 6-8″ Platform x 10-12 reps
Immediately followed by. . .
100-Foot Front-Racked Kettlebell Carry
Immediately followed by. . .
Prone GHD Hold x 30 seconds
Rest 90 seconds
A. 3+13; 3+9; 2+8; 2+ I couldn’t remember how many dips I got last round haha. It wasn’t many. Dips pain free on my shoulder today ?
B. Done 100# SB, last 4 sets started out bear hug and ended up zercher carry ?
C. Ya girl was movin sloooowwwwww today on that bike. I thought I was getting better at that AB, but once again CrossFit has proven me wrong. 5:14/6:10/6:07/5:52. Rows took about 1:12, burpees around a minute each..the rest AB
A. Max strict ring pull ups and Practiced single strict MUs and 7 string ring dips each round
B. Done Rx though our 100# sandbag is a little deflated ? maybe 90#?
C. 4:29/4:36/4:52/4:28- burpees to a 6 inch target
D. Saturday
A) Made up Cleans from yesterday
B) Class Wod
C) Only time for two sets, went 4:00 and 4:30
Did EMOMx10
0:10 free standing HS hold
A.) 6-6-4-5 strict ring MU (without dip)
12-10-8-7 strict ring dip
*Forgot this piece so came back around after the intervals to do it. Probably would have had higher numbers fresh.
B.) Completed Rx
C.) 4:14-4:19-4:12-4:10 with Row and AB
D.) Done.
A. Got up to :17 on my freestanding HS hold
Can’t connect my strict MU so did 1 strict + max strict dips 1+8/1+7 for the rest
B. All DL UB, used 80# dball
:52/ :51/ :56/ :42/ :37/ :43/ :58/ 1:10(died)
C. leg BURN ?
4:37
5:05
5:20
5:28
D. Done w/ 35lb KBs