Gymnastic Strength
Week 1 of 4
Full Body day
warm up
2 round
5 russian baby maker
30 secs deadhang
5 hindu pushup
backsquat
4 round
8 rep 70%
superset 2
3 round
5-8 strict pullup
12 close grip bench press
superset 3
2 round
10 romanian deadlift
15 ghd sit up
Metcon
Warm up
2 mins single unders
2 rounds of
5 Burpees
10 Squatting EB elbow ROtation
5 Power clean + Slow Front Squat
5 Thruster
10 Kipping
Hang Squat clean and Push Press
Every 2:30 mins x 5 sets
3 Hang Squat clean + 2 Push Press
*start with 80% of your RM Push Press
Conditioning
CROSSFIT OPEN 25.2
For time:
21 pull-ups | Jumping Pull Up
42 double-unders | Single unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups | Pull up
36 double-unders | Single unders
18 thrusters (weight 2)
15 bar muscle-ups | Chest to bar Pull up
30 double-unders | Single unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ RX (30, 35, 38 kg)
Scaled (20, 25, 28 kg)
♂ RX (43, 52.5, 60 kg)
Scaled (30, 38, 47.5 kg)