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 you closer to mastery of each of these body-weight movements. Class times are 6:30PM – 8PM. Click the link(s) below to sign up!
Sign up for all three sessions HERE
Build to a heavy Push Press double w/5sec Pause in the top of each rep
then,
2017 Crossfit Regionals Event 6 (modified)
15-12-9
CTB Pull ups
BB Thrusters 155/105lbs
Time Cap: 15 min
Sumo Dead lift
Build to a heavy set of 3 in 15 minutes
Superset w/15 ab mat sit ups (at least 3 sets)
then,
On a 17 min clock:
5 Power Snatches 135/95lbs
800m Run or 1000m Row
10 Power Snatches
400m Run or 500m Row
15 Power Snatches
200m Run or 250m Row
Max HS Walk or Wall Walks in the remaining time
Bench Press
Max Reps @ 90% of 1RM
Max Reps @ 80% of 1RM
Max Reps @ 70% of 1RM
Superset w/Pendlay Rows, 3 sets of 8 – 10 reps
then,
10-9-8-7-6-5-4-3-2-1
Ring Dips
Pistols
6 sets of 100ft Single Arm OH KB/DB Carry (3 sets per hand)
*Carry must be unbroken to count towards score.
then,
2 RFT
30/25 Cal Row
20 Burpee box jump overs
10 Power cleans 135/95lbs
Front Squat
5-3-3-1-1-1
Superset w/5 – 10 GHD Hip Extensions
then,
“Freeze Frame”
20min AMRAP – 3 Person Teams
5 Dead Lifts 225/155lbs
5 Push Presses 135/95lbs
10 Burpees over bar
*1 person per bar. Team member 1 will perform 5 dead lifts and hold at the top while team member 2 performs 5 push presses and holds at the top of the lift on the last rep. Only then can team member 3 begin the 10 burpees over the bar. Partners will rotate however they see fit throughout the 20 minutes.
“Karen”
For time:
150 WBs 20/14lbs
For Time:
10 Burpees
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10 Burpees
25 Push-Ups
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10 Burpees
25 Push-Ups
50 Lunges
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10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
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10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
