Strength
Five sets of:
1.1.1 Power Clean (Complete 3 singles, resting 10 seconds between each rep)
Rest 3-4 minutes between sets
Conditioning
Three rounds of:
2 minutes, as many rounds as possible:
– Rest 2 minutes –
Pick up where you left off after each set. Score = Total Rounds/Reps.
Mobility
1 minute banded lat stretch each side + 1 minute passive hang.
Strength
15-20 minutes to practice gymnastics. Cycle through multiple elements that you need to work on, spending 60-90 seconds before moving to next element.
Conditioning
Four rounds of:
3 minutes, as many rounds as possible of either:
“Cindy”
– or –
“Mary”
– rest 90 seconds between rounds –
Pick up where you left off to start the next round. Score = total number of rounds complete + additional reps.
Mobility
2-3 minutes of elevated pancake stretch, hinging at hip and leaning side to side.
Strength
Work to a heavy single of the following:
Fitness: Hang Power Snatch + Overhead Squat
Performance: Hang Power Snatch + Heaving Snatch Balance
If time remains, then drop weight 10-20% and do singles with 90-120 seconds of rest between reps.
Conditioning
7 minutes, as many rounds as possible:
Mobility
2 rounds of banded hamstring stretch on each leg
0845 Weightlifting
1000 CrossFit
In teams of 3, alternating whole rounds, complete 12 rounds for time of:
Strength
Six sets of Deadlift:
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Work up across sets. Rest 4 minutes between sets, and use that time to work on ring skills (muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc) or other gymnastics work.
Conditioning
Three rounds for time of: