Strength & Conditioning

Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Single Arm Romanian Deadlift 3 x 8
-Hip Flexor Stretch (30 Seconds)-
B) Single Arm Overhead Press 3 x 8
-Crossover Stretch (30 Seconds)-

Conditioning
21-15-9
Bar Hop Burpees
Dumbbell Thrusters

*If space permits, perform bar facing burpees.

(15 minute cap.)


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

5X2 Hang Snatch (just above knee) – work to a max double for the day

Conditioning
21-15-9
Bar Hop Burpees
Thrusters – 53Kg/35kg

*If space permits, perform bar facing burpees.

(15 minute cap.)

A Case for the 11th Fitness Domain: Self-Confidence – Justin Nahama