CrossFit and Personal Training

3 Rounds:

• Run 100m
• 10 air squats
• 5 leg swings – front/back & side/side
• 10 push ups

E3MOM BACK SQUAT

10 – 8 – 6 – 8 – 10:

• 10 Repetitions @ 63% of 1RM
• 8 Repetitions @ 68%
• 6 Repetitions @ 73%
• 8 Repetitions @ 68%
• 10 Repetitions @ 63%

20 min AMRAP

Buy in: 30 Burpees Box Jump Overs (24/20)

• 4 Rope Climbs (15’)
• 9 Wall balls (20/14–>10/9)
• 8 KB Swings (53/35)
• 7 Calorie Row

2 Sets, not for time:

• 10 Dumbbell Box Step-Ups (5 each side)
• 20 Sit-Ups
• 20 Seated Banded Rows

Athlete’s choice to build in weight or stay across after the first round. Rest 2:00 between rounds.

e) GYMNASTICS ACCESSORY:

A.

Every minute, on the minute, for 6 minutes (2 sets) of:

• Interval 1 – Headstand Fall-Over x 5 reps (https://www.youtube.com/watch?v=hyyJhc0SqQM&feature=youtu.be)
• Interval 2 – Nose-To-Wall Handstand Hold x 30-40 seconds
• Interval 3 – Handstand Practice x 40 seconds (https://www.youtube.com/watch?v=MmKXyCs7wUI&feature=youtu.be)

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:

• Interval 1 – Finger Presses x 20 reps (https://www.youtube.com/watch?v=ZL0WRLAOFsg&feature=youtu.be)
• Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10-15 reps (https://www.youtube.com/watch?v=lVYL_lvl8qA&feature=youtu.be)

*Hands should be as close to the wall as comfortable.

B.

Every 30 seconds, for 4 minutes (4 sets) of:

• Interval 1 – Kipping Knees-To-Chest x 8 reps
• Interval 2 – Straight Leg Bottom Balance x 20 seconds (https://www.youtube.com/watch?v=likQg9OAdnI&feature=youtu.be)

C.

For 60 seconds, perform one set of:

• Chest-To-Bar Diagonal Hold x 60 seconds (https://www.youtube.com/watch?v=TYjyYevieZQ&feature=youtu.be)

• Roll quads, adductors, T Spine plus couch stretch