A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: We are on week 3 of our gymnastics skill cycle. Alternating movements for 10 minutes: Minute 1 will be an L-sit hold and minute 2 will be a chest facing handstand hold against the wall. Select a level which is challenging but can be maintained with good form for 10-20s (i.e. L-sit performed on rings, plates, parallettes) for all 5 rounds.
– Metcon: 5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.
B) WARM UP (3:00 – 15:00)
Row 300 meters or Bike x 60s.
Then perform,
10 Hollow Rocks
10 Supermans
10 Burpees
10 Jumping Jacks Straight Arms
10 Scorpions
3 inchworms with pushup
Then grab medballs,
Complete 1 round of:
WITH MEDICINE BALL
RDL x 8
Front Squat x 8
Press x 8
Row x 8
Hang Clean x 8
Power Clean x 8
Squat Clean x 8
Thruster x 8
C) GYMNASTICS SKILL CYCLE, WEEK 3 (15:00 – 30:00)
EMOM 10:
MINUTE 1: 10-20s L-Sit Hold
MINUTE 2: 20s Chest Facing Wall Handstand Hold
D) METCON (30:00 – 55:00)
5 Rounds of 60s/30s off:
1a) Wall balls (20, 14)
1b) Double Unders
1c) Row or Bike, for Calories
1d) Pull-ups
Rx+:(C2B Pull-ups)
L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round)
L1: (10, 8) (Ring Rows 8-12 reps per round)
*Score = total reps/calories
E) EXTRA CREDIT (55:00 – 60:00)
Upright Rows: 3 x 12-15. Rest 60s.
Recommended Stretches