Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks
Strength
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Endurance
Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds
Gymnastics
For QUALITY, perform:
Strength
Push press: 5-5-3-3-3-1-1-1-1-1
Mobility
Making a better front rack
Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k
Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat
Strength
Crossfit total:
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Work up to find a new one rep max at each of the three movements
Mobility: PNF Posterior Chain
Endurance
Short Interval | Run 200m every 90 seconds, repeat until form/pace deteriorates
long Interval | Run 800m rest 2:00, repeat until form/pace deteriorates
Time Trial | Run 5k
Gymnastics
For QUALITY:
10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks
Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.
Mobility
Best Shoulder Mob Ever
Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time
Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6
