CrossFit
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

12 minutes to establish a 1RM Hang Snatch (just above the knee)

Conditioning

5 rounds of:

1:00 Max Effort Wall Balls 20/14#
1:00 Max Effort Target Burpees
1:00 Rest


photo (43)

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning

5 rounds of:

1:00 Max Effort Wall Balls 20/14#
1:00 Max Effort Target Burpees
1:00 Rest

How Olympians Stay Motivated – Olga Khazan