workout of the day

TODAYS TRAINING, THURSDAY, 8-24-23

CROSSFIT

SKILL

ON A 15:00 RUNNING CLOCK…
Practice Handstand Hold/ Walking*

*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.

(No Measure)

Week 8 of 9 Gymnastics Cycle

WORKOUT

EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – :30 Shoot Thrus*
MIN 3 – 12-15 Box Step-Overs (24/20)
MIN 4 – :30 Handstand Hold**

*Can be performed on boxes or parallettes.
*Hold against the wall or free standing. Option to HS Walk.

(No Measure)

SPARK

PUMP

EMOM x 15 MINUTES
MIN 1 – :25 Split Squat (R) / (L)
MIN 2 – :25 Single Arm Upright Row (R) / (L)
MIN 3 – :50 Plank

(Score is Weight)

WORKOUT

4 SETS FOR MAX REPS
1:00 Dbl DB Reverse Lunges
-Rest :30-
1:00 Dbl DB Hang Power Clean
-Rest :30-
1:00 SDHP + Goblet Squat

-Rest 1:00 b/t Sets-

(Score is Reps)

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