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)