CROSSFIT
BEGINNER GYMNASTICS
Introduction to Muscle Up Progression
INTERMEDIATE GYMNASTICS
Hand Stand Push Up x 2
Muscle Up x 1
Hand Stand Push Up x 4
Muscle Up x 2
Hand Stand Push Up x 6
Muscle Up x 3
Hand Stand Push Up x 8
Muscle Up x 4
Hand Stand Push Up x 10
Muscle Up x 5
WOD
1) As many rounds as possible in 8 mins of:
10kg (7kg) Wall Balls, 10 reps
24″ Box Jump, 10 reps
20kg (15kg) Weighted Sit Up, 10 reps
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Rest 5 mins
2) 3 rounds for time of:
125kg (87.5kg) Deadlift 7 reps
Run, 400m
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KETTLEBELL CROSSFIT
SKILL
The Snatch
WOD
“Kettlebell Linda”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep/s for time of:
32kg (32kg) Kettlebell Deadlift
24kg (16kg) Double Kettlebell Floor Press
24kg (16kg) Double Kettlebell Clean
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Ok, so that WOD was both great and crap at the same time
9kg wall balls
24″ step ups
20 kg sit ups
And
90kg dead lifts
Stoked that I got the first 2 sets of dead lifts done unbroken. Was not expecting that.
Love being back at training
three months off was too long