Strength & Conditioning

Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

14 Double Kettlebell Swings
14 Ring Rows

Rest 1 minute between rounds

(15 minute cap.)


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CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

21 Hang Power Cleans 52.5Kg/35Kg
7 Muscle Ups

Rest 1 minute between rounds

(15 minute cap.)