CROSSFIT

STRENGTH

EVERY 2:30 x 3 SETS
3-5 Strict Handstand Push-Ups
-Immediately Into-
3-5 Kipping Handstand Push-Ups*

EZ Bike w/ time remaining…

(No Measure)

Week 9 of 9 Strict Gymnastics

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike + Max Up-Downs
MIN 2 – 12 Box Jumps (24/20) + Max Strict Handstand Push-Ups*
MIN 3 – :45 Plank Hold

*Reps must be performed with quality mechanics. No major deviations.

(Score is Reps of Up-Downs + HSPU)

SPARK

PUMP

E2:15 X 5
16 Alt V-Ups
12 Single DB Bench Press

(Score is Load)

WORKOUT

ON A 5:00 RUNNING CLOCK…
20 American KB Swings
15 DB Renegade Rows*
20 Hand Release Push Ups
15 Goblet Squats
Max Cal Bike in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…
30 American KB Swings
20 DB Renegade Rows*
30 Hand Release Push Ups
20 Goblet Squats
Max Cal Bike in Remaining Time

*1 Rep Renegade Row = 1 Row L + 1 Row R

(Score is Reps)