CrossFit and Personal Training

3 rounds:

• 10 air squats
• 10 mountain climbers
• 10 arm circles – both directions
• 10 push ups

STRICT HANDSTAND PUSHUP TEST

• 2 min AMRAP: Strict Handstand Pushups

1:00 Rest

• 2 min AMRAP: Strict Handstand Pushups

** modification: strict pushups with knee/legs on a box – no abmat (flat floor)

Then, take 10-15 mins to discuss the movements in the wod, warm them up and set the sequence where athletes will be starting and when..

Part #1 – 5 min AMRAP of Back Squats:

• 21 Repetitions – 135/95
• 21 Repetitions – 185/135
• Time Remaining, Max reps – 225/155

Rest 5:00

Part #2 – 5 min AMRAP of Bench Presses:

• 21 Repetitions – 135/95
• 21 Repetitions – 155/105
• Time remaining, Max reps – 185/135

Rest 5:00

Part #3 – 5 min AMRAP of Deadlifts:

• 21 Repetitions – 185/135
• 21 Repetitions – 225/155
• Time remaining, Max reps – 275/185

Each part is scored separately, as total reps.

• 3 Sets of 10 – DB Front Raises
• 3 Sets of 20 – Banded Pull-Aparts
• 3 Sets of 10 – Kneeling barbell landmine presses – per arm

d2) GYMNASTICS ACCESSORY:

• Every 30 seconds, for 3 minutes (3 sets) of: Handstand Marching on Box x 20 reps

Followed by. . .

Option 1 –

• One set of: Kick-Up to Handstand on Wall practice x 2 minutes (rest as needed)

Option 2 –

• One set of: Wall-Facing Handstand Marching x 2 minutes (rest as needed)

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