| a) WARM UP:
3 Rounds:
Finish with 20 calf raises and then :30 seconds calf stretch per leg. |
| b) Gymnastics Pulling Work
Option A – Athletes working on building their Ring Muscle-Up capacity. Option B – Athletes working towards consistent MU’s or their first. ====== Option A – Ring Muscle-Ups Based on MU Benchmark Total (2:00/1:00/:30) 3 Rounds:
Rest 2:00 between rounds ** These sets are not for time – we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken. Option B – Gymnastic Strengthening Alternating On The Minute x 10 (5 Rounds):
When Option B EMOM is done, finish with 25 Strict Pull Ups (band as required) * Choose a band tension that allows, with sound technique, somewhere around 10-15 repetitions unbroken if we were to try for it. We want to utilize this movement as a strength building exercise. *** Both options – budget for 15 – 18 mins |
| c) WOD:
3 Rounds:
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| d) GYMNASTICS ACCESSORY:
Every minute, on the minute, for 4 minutes (2 sets) of:
Followed by. . . Option 1 –
Option 2 – Every minute, on the minute, for 4 minutes (2 sets) of:
Followed by. . .
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e) POST-WOD RECOVERY:
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CrossFit and Personal Training 