CROSSFIT

STRENGTH

ON A 8:00 RUNNING CLOCK…
Strict Chest to Bar Practice*

*Focus on wider grip + leaning back to lead with chest.

(No Measure)

Week 2 of 9 Strict Gymnastics

WORKOUT

3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups**
1:00 Cardio Choice*

*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
**Option to Perform GHD Sit-Ups

-No Additional Rest b/t Sets-

(No Measure)

COOL DOWN

1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

(No Measure)

SPARK

PUMP

EVERY 2:15 x 5 SETS
5/5 Kneeling Strict Press
10 Dbl DB Push Press*

(Score is Weight)

WORKOUT

EVERY 3:00 x 6 SETS
200m Run
20 KB Russian Swings
Max Dips in Remaining Time

(Score is Weight)