CrossFit

Apparatus Gymnastics Warm Up

Beginner Level:

2 Rounds on Rings

:10 L-Hang

5 Ring Rows

:10 Ring Support

3 Ring Dips

5 Ring Push Ups

-Then-

2 Rounds on Bar

:10 L-Hang

5 Kip Swings

3 Strict Pull Ups

5 Paralette Push Ups

 

WOD

“Barbara”

5 Rounds, Each For Time

20 Kipping Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Rest exactly 3 minutes between each round

No Kip? Sub 15 Strict

L1: 4 Rounds

L2: 3 Rounds

Intensity

Warm Up

400m Run

-Then 3 Rounds-

10 Walking Lunges

10 Air Squats

10 Hollow Rocks

10 Step Ups

 

WOD

Partner Up–For Time

50 Total Alternating Partner Box Jumps (24/20″)

-Then-

50-40-30-20-10 Reps of

KB sumo DL High Pull (32/24)

Jumping Lunges

-Then 800m Run-

Then-

50-40-30-20-10 Reps of

Prison Squats (35/25)

Russian Twists w Plate

-Then 400m Run

*reps done in order

1 works, 1 rests

runs done together

Kettlebell & Core

Warm Up

2 Rounds
10 KB Deadlifts
10 Pushups
Then 2 Rounds
5 Ring Rows
5 Russian High Pulls per Arm
5 KB Snatches per arm

 

Strength WOD

Banded KB Bench Press
4×5 Increasing to AHAP

 

WOD

EMOM x 16 min
1: 4 Wall Walks
2: 14 KB Snatches (7 per arm)
3: 7 L-Pullups
4: Russian Swings for Max Reps

 

Core WOD

5 reps of Inchworm Complex
(1 rep = 5 pushups + 10 scapula pushups + 10 sec. extended plank hold)
Athletes can rest between reps after returning from the extended plank to a standing position

Skill & Strength

Warm Up

Complete 2 Rounds for Quality
500 m Row
1 minute High Plank
10 Single Arm DB Press per arm
15 Around the Worlds
Then complete wrist mobility athlete’s choice
Skill WOD

Handstand Work

Part 1 – Balance

For 5-10 minutes get into a wall facing HS, toes pointed and together, hands as close to the wall as possible. Take one foot off the wall and tap away with the other foot trying to find the balance point

 

Part 2 – Freestanding Attempts

Kick up to HS with hands as close to the wall as possible. Count successful reps out of 20 attempts. A successful rep is a strong, controlled vertical position with no portion of the body touching the wall

 

WOD
Complete for Quality
3 sets of 10 Ring Pushups
3 sets of 10 Ring Rows
10 Rope Climbs