Blog Search

Thursday 8.10.17

By: 0

Gymnastics Skill.
A. 3 rounds:
Hollow Rocks :20 on/:10 off
RKC Plank :10 on/:20 off
*Alternate between exercises (3 min)

B. 4 rounds:
Arch Rocks :20 on/:10 off
Iso Bird Dog Hold :20 on/:10 off (alternate sides each round)
*Alternate between exercises (4 min)

C. 3 rounds:
:10 Ring Support Hold
:10 Bottom Dip Hold
8 Wall-ball Shots

D. Gymnastics Skill.
EMOM x Strict + Kipping Ring Dips or H.R. Push-ups
*Note – week #7 or week #18 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, SWITCH TO KIPPING OR KNEE PUSHUPS
Link for intstructions: 048 Gymnastics Progression

Conditioning.
“Karen”
150 Wall-ball Shots, 20/14 -> 14/10 -> 10/6

or if you’ve performed Karen several times in your CrossFit Journey and you’d like to try a different variation…

300 Wallball Shots with 10/6# ball
*15 min cap

Weakness Work.
None!

Competitor.
*Week 8-Day 4/6*

Olympic.
A. EMOM x 9
2 Power Clean – 90-95% of 2RM

B. Clean Pull – 3×1 – 105% 1RM Clean

Gymnastics Skill.
A. 3 rounds:
Hollow Rocks :20 on/:10 off
RKC Plank :10 on/:20 off
*Alternate between exercises (3 min)

B. 4 rounds:
Arch Rocks :20 on/:10 off
Iso Bird Dog Hold :20 on/:10 off (alternate sides each round)
*Alternate between exercises (4 min)

C. 3 rounds:
:10 Ring Support Hold
:10 Bottom Dip Hold
8 Wall-ball Shots

D. Gymnastics Skill.
EMOM x Strict + Kipping Ring Dips or H.R. Push-ups
*Note – week #7 or week #18 – READ INSTRUCTIONS CAREFULLY!
**WHEN YOU’VE REACHED FAILURE ON ANY SET, SWITCH TO KIPPING OR KNEE PUSHUPS
Link for intstructions: 048 Gymnastics Progression

Conditioning.
“Karen”
150 Wall-ball Shots, 20/14

or if you’ve performed Karen several times in your CrossFit Journey and you’d like to try a different variation…

300 Wallball Shots with 10/6# ball
*15 min cap

Grip Strength.
12 Overhand Fat-bar Deadlifts, 55% 1RM DL
Max Deadlift Hold