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Gymnastics Strength Development

Do 3-5 sets of one of these series:

Level 1:
 5 candlesticks, slow
 10 scissor-kicks, supine

Level 2:
 5 hanging leg raises, slow
 10 hanging scissor-kicks

Level 3:
 5 toes to bar, slow
 10 hanging scissor-kicks

Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Strength Re-Test for Progress

Snatch or OH Squat- to 1RM.
 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 – 1

Odd Object Conditioning, Long “Kings of Green Bay” For time, in teams of 3:  1 mile run with plates300 meter tire carry300 meter HOH sled pull Climb atop the green bay Tire: heaviest possibleSled: 4 x 45#, 3 x 45#Run: 2 x 45#, 2 x 35# After-Hour Accessory Flexibility Spend 10’ addressing flexibility with long-duration stretches.

Weightlifting Strength Re-Test for Progress

Push or Shoulder Press- to 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Conditioning, Short

“Wipeout”
 AMRAP 9:
 Floor Wipers
Wipeout: SC=medium load, RX=135/95, RX+= 185/120

“Maddie C”
 For max average wattage,
 210 C2 rower pulls
 Teams of 3, switching every 10

Weightlifting Strength Re-Test for Progress

Conv or Sumo Deadlift- to 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Monostructural Conditioning, Long-Duration

CrossFit Games Triple Three:
 For time,
 3000-meter row
 300 double-unders
 3-mile run
 

Weightlifting Strength Re-Test for Progress

Back or Front Squat- to 1RM.
 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Saturday and Sunday we are closed for the CrossFit Level 1 certificate course. Come get your workout in to start the weekend off right. Team workout today. Let’s have some fun!