CrossFit and Personal Training

3 Rounds:

• 10 air squats
• 5 leg swings – front/back & side/side
• 5 push ups
• 5 ring rows

Take 15 mins to prep for the wod – rope climb technique and bear complex

• 1000 m Row OR 1200 m Run “Buy-In” — athlete’s choice

8 rounds:

• 2 Rope Climbs (15′) (scale: 6 hand over hand pulls from lying down to standing)
• 4 Bear Complexes (115/85)

Finish with:

• 1000 m Row OR 1200 m Run “Cash-Out” — athlete’s choice

** Bear Complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press (the bar must stop at each position before moving on)

** 30 mins max time cap

• 3 sets of:…..:45 secs of L side plank and :45 secs of R side plank
• 3 Sets of 10: db front upright rows per arm
• 3 Sets of 20: Banded Pull-Aparts
• Finish with 2:00 in the wall stretch

c2) GYMNASTICS ACCESSORY:

A.

Every minute, on the minute, for 6 minutes (3 sets) of:

• Interval 1 – Finger Presses x 15-20 reps
• Interval 2 – Rocking Box Bridge x 6-10 reps + Kick-Over (https://www.youtube.com/watch?v=LeHpBrUS4wE&feature=youtu.be)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of: Kick Up to Handstand on Wall x 20 seconds

B.

Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Tuck-Up x 8 reps
• Interval 2 – Arch Hang Hold x 20 seconds (https://www.youtube.com/watch?v=yejSDEQkSFA&feature=youtu.be)

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of complex: Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps (of complete complex)

• Roll quads, adductors, T Spine plus couch stretch