28 Sept 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Gymnastics
Skill: Spend 10-15 minutes on handstand walking development
Conditioning: Every 30 seconds for 12 rounds: 3 Bar or Ring Muscle-ups

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)
* Use the same weight across all sets, aim for 70-75% this week.

C) Conditioning
15 minute AMRAP:
15 Power snatch (35/25 kg)
30 Double unders
15 Wall ball (9/6 kg)
30 Double unders


Gymnastics Strength & Skill

A) Flexibility

4 sets of:
1 minute: Straddled pancake
20-30 seconds: Thoracic Bridge

B) Strength
From 00:00 to 07:00, complete 3 sets of:
5-10 Strict pull-up + Straight leg toes-to-bar

From 07:00 to 14:00, complete 3 sets of:
5-15 Strict Handstand Push Up

From 14:00 to 25:00 complete 3-5 sets of
6-10 Ring Push-up @ tempo 33X1
6-10 Ring rows @ tempo 33X1

C) Midline
For quality:
75 V-Ups
75 Superman rocks


CrossFit

Whole Life Challenge Baseline Workout

In 15 minutes, get as far as possible through the following:
800m run
50 Thrusters (20/15 kg)
40 Burpees over the bar
30 Kettlebell swings (24/16 kg)
20 Abmat Sit-ups

In remaining time, complete as many rounds as possible of:

"Cindy"
5 Pull ups
10 Push ups
15 Air squats