Oct 15 – 21, 2018

This series will cover gymnastics basics regarding pull-ups, handstand push ups & walking, and bar & ring muscle ups. Mastering progressions is going to be the primary focus as we move athletes closer to mastery of each body-weight movement. Click the link(s) to sign up below!

Nov 1st – Pull Ups

Nov 8th – HSPUs & HS Walking

Nov 15th – Muscle Ups

Sign up for all three sessions HERE

 

Monday October 15, 2018

Split Jerk (w/5 sec pause in the finish)

Build to a heavy double in 15 minutes

then,

For time:

2 Rounds of:

10 Snatches 135/95lbs

10 Burpees (not over the bar)

then,

2 Rounds

10 Clean and Jerks 135lbs

10 Burpees

Time Cap: 18 minutes

Tuesday

Build to a heavy Snatch Grip DL double in 15 minutes

*4 Supersets of 12 GHD Sit ups

then,

20min AMRAP

15 Box jumps 24/20”

20 alt DB Snatches 50/35lbs

250m Row

Wednesday

CGBP (Close Grip Bench Press)

7-7-7-7-7

Superset w/Bent DB or KB Row (8 per arm)

then,

10-8-6-4-2

Bar MU

1 min HS hold between each set

Thursday

5 sets 100ft Unbroken Farmer’s Carry

*Score is total weight carried UNBROKEN

then,

Big “Jackie”

1500m Row

75 Empty BB thrusters 45/35lbs

45 CTB pull ups

 

Friday

Back Squat @ 3.1.X. 1 tempo

3-3-3-3-3

then,

2018 Crossfit Team Series Event 4

5 RFT

50 DU (each)

50ft synchronized OH lunge

Men: 50lb DB

Women: 35lb DB

Time Cap: 20 minutes

Saturday

0:00 – 4:00

400m Run

AMRAP Power Cleans 225/155lbs

rest 1min

5:00 – 9:00

400m Run

AMRAP Clean and Jerks 185/125lbs

rest 1min

10:00 – 14:00

400m Run

AMRAP Power Snatches 165/115lbs

rest 1min

15:00 – 19:00

400m Run

AMRAP OHS 135/95lbs

Sunday

3 Rounds of 1 min per station:

Push ups

Pull ups

Russian KBS 53/35lbs

Air squats

Russian Twists 20/14lb med ball

Jumping Lunges

Cals on the rower

1min rest

*Rx minimum work requirement is 15 reps/cals per round