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)