CrossFit

Warm Up

15 Passes Ea. Arm Lat Smash

Then 3 rounds w/PVC

7 Pass Thrus

7 Snatch Balances

7 Overhead Squats

7 Kick to Handstands

 

Strength WOD

Overhead Squat

1-1-1-1-1-1-1

Not cleared? Do 5-5-5-5-5

 

Conditioning WOD

3 Rounds for Total Reps

1 Min @ Each Station

Muscle ups

Box Jumps (34/26)

DB Thruster (50/35)

Rest

 

Scaling

No MU? Do Ring Dips in Rounds 1 & 3 and Strict Pullups in round 2

DB Scaling

ADV & INT: 35/25

BEG: 25/15

Intensity

Warm Up

400 M Run

THEN 2 Rounds

10 Jumping Squats

10 Supermans

10 Hollow Rocks

10 Shoulder Taps from Plank

 

WOD 1

10 Min AMRAP

40 Double Unders

10 Sit up and Press (30/20)(w DB)

3 Man Makers 30/20

No Doubles?

Do 10 Attempts + 30 Singles each round

 

WOD 2

5 Rounds for Time

150m Run

40 ft. Overhead Walking Lunges (45/35)

10 Toes to Bar

Express WOD

Warm Up

2 Rounds

5 Kick To Handstands -or- HSPU

10 Squats

10 Pushups

150m Run

 

WOD 1

10 Min AMRAP

6 Burpees

6 Ring Rows

6 Toes to Bar

 

WOD 2

3 Rounds For Time

7 Box Jumps (24/20)

150m Run

14 KB Deadlifts (40/32)

21 Double Unders

No Double Unders? 5 Attempts and 40 singles per round

Skill & Strength

Warm Up

75ft High Knees

75ft Butt Kickers

Then 3 Rounds

10 Hip Bridges

5 Plyo Push-Ups

10 Hollow Rocks

10 Arch Rocks

 

Skill WOD

Practice ring gymnastics swing and pulling to your hips in a hollow position

At peak of swing, pull your feet down and bend your knees as if you were trying to kick your heels to your butt

 

Strength WOD

A: 4×3 Ring Pull-Up Negative in False Grip

Then-

B: 3×5 Banded Muscle Up Transitions

After each set, do 5 strict ring rows w feet elevated on box + 5 ring dips

 

Core WOD

3 Set

30 Crunches

10 Banded Deadbugs

Rest :90 between sets