CROSSFIT

STRENGTH

EMOM x 8 MINUTES
MIN 1 – :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*
MIN 2 – :45 Hollow Hold or Tuck Hold

*DBs start in pressed out overhead position.

1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

(Score is Weight)

Week 7 of 9 Strict Gymnastics

WORKOUT

3 SETS
ON A 4:00 RUNNING CLOCK…
3 Wall Walks
20 Alt. DB Snatch (50/35)
25 Box Jumps (24/20)
Max Strict HSPU in Remaining Time…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

SPARK

PUMP

AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

-Rest 1:00-

AMRAP x 6 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

(Score is Rounds + Reps)

WORKOUT

5 SETS FOR MAX REPS
1:00 – Alt Single DB Devil’s Press
1:00 -DB Floor Press*
1:00 – BIKE FOR CAL.

-Rest 1:00 b/t Sets-

*Athlete Holds Two DBs

(Score is Reps)