Gymnastics Conditioning, Short Duration
“Carolyn”
AMRAP 7:
54 parallette hops
54 box jumps
Box: 24”/20” or scale to height that allows for quick reps
Parallette: “tall”=RX, “down”=SC
Weightlifting Conditioning, Short-Duration
“Gaffner”
AMRAP 7:
34 hang power cleans
34 push presses w/ dumbbells
Load, Hang Power Clean: 155/105 or 65% 1RM
Load, Push Press: 2×50/2×30 or two Dumbbells that add to 45% of p-press 1RM
Gymnastics Conditioning, Short Duration
“Christina 2.0”
AMRAP 7:
27 situps, GHD
27 muscle-ups, bar
OR
“Christina 1.0”
AMRAP 7:
27 sit-ups
27 pull-ups
Choose only one of the above
After-Hour Accessory Exercise
Posterior Chain: Bent-over reverse dumbbell flies, 3 x 12.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 12 per arm.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Calculate 65% of HPC 1RM & 45% of push press 1RM; wear gymnastics grips; get an empty bar for the warmup.
