05 Oct 2019 - WOD

WORKOUT OF THE DAY

Gymnastics Strength & Skill

A) Flexibility

4 Sets of:
1 minute: Straddled pancake
20 second: Thoracic bridge

B) Skill / Strength

In 15 minutes: Complete 10 reps of pike press to headstand

In 10 minutes:
Complete 3 sets of:
5-15 Strict Handstand Push Up

In 10-15 minute:
Complete 3-5 sets of:
6-10 Ring Push-up @ tempo 33X1
6-10 Ring rows @ tempo 33X1

*Aim to do more reps of the HSPU, push-up and ring row, than last week.


Competition Class

A) Gymnastics

Skill: Spend 10-15 minutes on handstand walking development

B) Barbell Conditioning
Every minute for 5 minutes: 5 Snatch (touch and go)

- Rest 5 minutes -

Every minute for 5 minutes: 5 Power clean & jerk (touch and go)

* Add 2.5 to 5kg on last week & use the same weight across all sets.


CrossFit

"Abbate"
For time:
1 mile run
21 Clean & Jerks (70/45 kg)
800m Run
21 Clean & Jerks (70/45 kg)
1 mile run