CROSSFIT

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 2-3 Deficit Strict Handstand Push-Ups*
MIN 2 – :25/:25 Single Arm Plank Hold
MIN 3 – :50 Shuttle Run or DU Practice

*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.

(No Measure)

Week 5 of 9 Strict Gymnastics

WORKOUT

2 SETS
AMRAP x 7 MINUTES*
2-3-4-and so on…
Strict Handstand Push-Ups
4-6-8 and so on…
Alt. DB Hang Power Snatch (50/35)

*After each complete set (HSPU + HPS) complete 30 Double Unders. Reset at the beginning of each AMRAP.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps of HSPU + HPS)

SPARK

PUMP

EMOM x 10 MINUTES
MIN 1 – :45 Squats
MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

WORKOUT

EMOM x 20 MINUTES
MIN 1 – :45 Bike
MIN 2 – :45 Pull Ups
MIN 3 – :45 Double Unders
MIN 4 – :45 Wall Ball Shots

(No Measure)

FINISHER

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows