Gymnastic Strength
Week 4 of 4
Full Body day
warm up
warm up
2 round
10 air squat
10 push up
3 chin up
no lock out backsquat
2 set
15 rep
superset 1
3 round
10 incline benchpress
8 deficit straight leg deadlift
superset 2
3 round
6-8 chinup
7 strict leg raise
Metcon
Warm up
2 rounds of
5 Burpees
10 PVC dislocation
5 Muscle Snatch
3 Paused OH Squat
5 Sotts Press (you may used PVC)
Snatch Balance
Every 2:30 mins x 5 sets
3 Balance
*start with 70% of your RM Snatch
Conditioning
CROSSFIT OPEN 25.1
AMRAP 15 minutes:
3 Lateral Burpees Over the Dumbbell*
3 Dumbbell Hang Clean-to-Overheads* (22.5 kg/15 kg | 15/10 kg | 10/5 kg)
9 m Walking Lunge (2×4.5 metre)
*After completing each round, add 3 reps to the Burpees and Hang Clean-to-Overheads.
*the walking lunges are counted as 2 reps
Excellent : (round 7 + 21 Burpees + 21 C n’ J) or more
Average: (round 6 + 18 Burpees + 8 C n’ J)
Basic : less than (round 6 + 18 Burpees + 8 C n’ J)