Specialty Workouts 04-29-24
Gymnastics 04-29-24
Box Around the Worlds
Pike To stand Practice
Freestanding Shoulder Taps
Obstacle Walking
For Time
50ft Handstand Walk Buy In
Then 5 Rounds
5 Deficit Strict Handstand Push-ups/ Deficit Box Pike Push-up
50 ft Sandbag Carry
5 Rounds
7 Deficit Kipping Handstand Push-ups
50 ft Farmer Carry
50ft Handstand Walk Cash Out
Endurance 04-30-24
4/29: MURPH -Partner- Prep! (Vests Welcome!)
For time...
1600m Run, together
(100) Sit-Up's *Split reps with partner*
(100) Push-Up's *Split reps with partner*
(100) Air Squats *Split reps with partner*
1600m Run, together
(100) Air Squats *Split reps with partner*
(100) Push-Up's *Split reps with partner*
(100) Sit-Up's *Split reps with partner*
1600m Run, together
Olympic Weightlifting 05-01-24
3 sets
10 Prone Swimmers :30 ea Weighted KB ankle stretch
8 SOTTS press
Forward & Back Quadruped walk
5x Snatch balance + Overhead squat
5x Paused snatch pull + Low hang Snatch + low hang squat snatch
5x1 squat snatch
Specialty Class Workouts 04-14-24
Monday: Gymnastics
Skill: Freestanding Handstand
5 Rounds for Quality
:30 Handstand Hold
12 Ring Dips/Box Dips
15 American Kettlebell Swings
Tuesday: Endurance
Skill: Sprinting
10 Rounds
200 Meter Jog
100 Meter Sprint
rest as needed to maintain high sprint speed (~2:00)
Wednesday: Olympic Weightlifting
Skill: Snatch
Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up
5 x 2 Position Hang Snatch (light/Moderate)
5 x 1 Hang Snatch (~80-100%)
4 x 3 Snatch Pull @ 110% of max snatch
Thursday: Barbell
Skill: Volume Acclimation
15-10-8-5
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-07-24
Monday: Gymnastics
Skill: Freestanding Handstand
For Time
1-2-3-4-5-6-7-8-9-10
Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round)
20-18-16-14-12-10-8-6-4-2
Alternating Front Rack Walking Lunges 40/30#
Tuesday: Endurance
Skill: Breathing
6 Rounds for Time
600 Meter Run
400 Meter Bike
300 Meter Row
200 Meter Medball Run
100 Cross-overs or Double Unders
Wednesday: Olympic Weightlifting
Skill: Clean & Jerk
3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump
5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull
Thursday: Barbell
Skill: Volume Acclimation
15-12-10-8
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-01-24
Monday: Gymnastics
Skill: Bar Muscle-Up
20:00 As Many Rounds as Possible
500 Meter Row
15 Abmat Sit-ups
5 Bar Muscle-ups / Chest to Bar Pull-Ups
Tuesday: Endurance
Skill: Surviving
4 x 11:00's As Many Rounds as Possible w/ Partner
A. Bike +
B. Row +
C. Double Unders +
D. Ski +
Wednesday: Olympic Weightlifting
Skill: Snatch
3 Set Warm-Up
10 Prone Swimmers :30 ea Weighted KB ankle stretch, 8 Sotts Press, Forward & Back Quadruped walk
5x Snatch Balance + Overhead Squat
5x Paused Snatch Pull + Low Hang Power Snatch + Low Hang Snatch
5x 1 Snatch
Thursday: Barbell
Skill: Deadlift
Build to a heavy set of 1 Rack Pull (right below knee)
Build to a heavy set of 10 Stiff Leg Deadlift
Build to a heavy set of 10 RDL
3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift
Specialty Classes 03-25-24
Monday - Gymnastics
Skills: Toes to Bar & Pistols
5 Rounds
12 Toes to Bar
12 Alternating Pistols
Tuesday - Endurance
Skill: Steady Zone 2 Cardio
2 Rounds (50:00 Cap)
1 Mile Run
100 Calorie Bike
100 Calorie Row
100 Double Unders
Wednesday - Olympic Weightlifting
Skill: Clean & Jerk
5x Paused Clean (mid shin) + Push Press + Push Jerk
5x 2 Clean and Jerk
4 x 3 Pause (:03) Front Squat
Thursday - Barbell
Skill: Hip Hinge
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Gymnastics 03-11-24
Monday
Pull Up
3:00
50 Double-unders
15 Devil's Press 40/30
AMRAP Pull-up
Rest 1:00
3:00
40 Double-unders
12 Devil's Press 40/30
AMRAP Chest To Bar
Rest 1:00
3:00
30 Double-unders
10 Devil's Press
AMRAP Bar Muscle-up
Gymnastics 02-26-24
Monday
Open Skills Practice
Levers, Front/Back
Skin the Cat
Pull-over
Forward Roll to support
16 EMOM
3 Wall Walks
25m ea Single arm Overhead Carry
3-5 Ring/Bar Muscle Up
:20 Hollow Rock
Gymnastics 02-12-24
Monday
HSPU
Crossfit.com Workout 240129
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs
1 shuttle run = 25 feet down and 25 feet back
Gymnastics 02-05-24
Monday
Kipping and pull Ups
4 AMRAP
12 TTB
8 DB Squats 50/35
4 AMRAP
8 Chest To Bar/Pull-ups
8 DB Squats
4 AMRAP
6 Bar Muscle-ups/Chest To Bar Pull-ups
8 Dumbbell Squats
Gymnastics 01-29-24
Monday
Dips/Box Dips
Teams of 3 Stadium Style (IG,YG,YG) Full Movements
4 Rounds For Time
12 Medball GHD/Medball Weighted Sit-ups
15 Ring Dips/Box Dips
20m DBall Carry Down and Back