CrossFit and Personal Training

• Row for 2 mins

Then 2 rounds:

• 5 ring rows
• 5 push ups
• 5 scap pull ups
• 5 push ups
• 5 jumping pull ups

Then grab a bar, warm up the bench press.

STRICT LYNNE

5 Rounds:

• Max Effort Bench Press Repetitions (Bodyweight)
• Max Effort Strict Pull-Ups

Transition immediately into the strict pull-ups after the bench press.

Rest 4:00 between rounds.

** Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups (scaling options: For bench – first round is at least six bench press repetitions.  For pull ups – 6 rep minimum using bands).

3 Rounds:

• :30s @ 2K Pace, :30s Rest
• 1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
• 1:30 @ 2K Pace + 10 Seconds, 1:30 Rest

• 3 Sets of 12 – Barbell Bent Over Row
• 3 Sets of 16 – Weighted AbMat Sit-Ups (Anchor your feet, and you choose the weight)
• 3 Sets of 20 – Glute Bridges

e) GYMNASTICS ACCESSORY:

Muscle Up work

– Every 30 seconds, for 6 minutes (4 sets) of:

• Interval 1 – Full Support Hold on Rings x 20 seconds
• Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
• Interval 3 – Ring Dip Negatives x 4 reps @ 3101

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:

• Interval 1 – False Grip Static Hang x 10 seconds (accumulate time if necessary)
• Interval 2 – Ring Pull-Ups Scaled x 8 reps
• Interval 3 – Squatted Muscle-Up Transition x 6 reps (https://www.youtube.com/watch?v=0-Af4-wvNoA&feature=youtu.be)

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

• Roll T spine and quads, adding 2 min pigeon per side and tactical frogs