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SKILL
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week
METCON
Every 5:00 x 5 Sets:
Row 400 Meters/Assault Bike
15 KBS (53, 35)
30 Double Unders
EXTRA CREDIT
Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls
Gymnastics Skill Work, Row, Kettlebell Swings, Double Unders Read More »
SKILL
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
METCON
For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row/400 m run
25:00 Cap
*Alternate Options
45/40 Calorie Bike or 400m run
EXTRA CREDIT
Banded Scapular Work OR Crossover Symmetry protocol
Gymnastics Skill Work, Row, Cleans, Box Jumps Read More »
Skill:
Gymnastics Skill Work:
Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds
Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees
Gymnastics Skill Work & wallballs, box jumps, double unders, russian twists, burpees Read More »
Skill Work:
EMOM 10:
ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts
Metcon:
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs
Handstands, Kettlebell Swings, Rope Climbs, Push Press Read More »
Skill:
EMOM 8:00:
Odd: :40 Handstand Holds/Walks
Even: 10 Double Kettlebell Bent-Over Rows + 15 Banded Pushdowns
Metcon:
AMRAP 18:
15 lateral barbell jumps (30 total)
15 T2B
15 Hang Power Snatch (75, 55)
skill work + Lateral Jumps, Toes to Bar, Hang Power Snatch Read More »
Skill Work:
3 Rounds of:
10s L-Sit Hold
20s Handstand Hold or Walk
30s Alt. CrossFit Renaissance Practice
Rest 60s
Metcon:
AMRAP 22 with a partner:
Run 800 Meters
60 Walking Lunges (BW)
60 Kettlebell Clean & Press (16,12)
*One person works at a time. Split however desired.
Accessory Work:
Banded Leg Curls: 3 x 50 ea. Rest 30s.
Skill Work, Run, Lunges, Clean & Press Read More »
