| a) WARM UP:
2 rounds:
- jog to end of gym and back
- 10 squats
- jog to end of gym and back
- 10 pass thrus
- jog to end of gym and back
- 1o beat swings
|
| b) GYMNASTICS SKILL WORK:
Part I – EMOM for 6 min:
- odd – 5 small ring swings (hit perfect positions. Hold a towel between your feet.)
- even – 5 lunge to HS (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)
Part II – EMOM for 5 mins — 25s on, 35s off:
Choose one to work on:
- Level 1 – ring muscle ups (try and string 2+ together)
- Level 2 – C2B
- Level 3 – Pull ups
|
| c) Strongman Conditioning Session:
2 Sets of:
Rest 1 min between sets
Followed by:
2 sets of:
- 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (As Heavy As Possible that you can keep a fast pace. NO STOPPING.)
immediately followed by…
40m Single-Arm reverse Sled Drag with Right Hand
Rest 2-3 minutes
1x:
- 400m Bearhug Sandbag Carry
|
| d) Shoulder Performance Care:
|
| e) RECOMMENDED MOBILITY:
|
CrossFit and Personal Training 