16 August
CrossFit Vitality – CrossFit
Gymnastics
A: Metcon (No Measure)
GYMNASTICS SKILL DEVELOPMENT
3 ROUNDS FOR QUALITY, NOT FOR TIME:
1 SET OF PULLING
MUSCLE-UPS/BAR MUSCLE-UPS/PULLUPS/ASSISTED STRICT PULLUPS/JUMPING PULLUPS
1 SET OF OHD STABILITY
HANDSTAND WALKING/STRICT HSPU/KIPPING HSPU/WALL-FACING HS HOLDS/HS HOLDS/SA KB PRESSES
1 SET OF CORE STABILITY
ACCUMULATE 60 SECONDS OF A HOLLOW HOLD
1. GOAL FOR EACH SET IS QUALITY, DON’T GO UNTIL FAILURE, STOP A FEW REPS SHORT OF FAILURE.
2. IF HANDSTAND WALKING, 2-3 ATTEMPTS EACH ROUND.
Metcon
B: “GO” (Time)
2M ON / 1M REST
16/6 CAL AIR BIKE
4 TNG CLEAN AND JERKS (135/85)
MAX REPS KB S2O (1.5/1)
CONTINUE UNTIL 80 REPS KB S2O COMPLETED.
MENS AIR BIKE CALS DECREASE BY 2 EACH ROUND. 16-14-12-10-8-6..ETC
WOMEN’S STAY AT 6 THROUGHOUT.
1. EVERY 2M WINDOW BEGINS WITH 16/6 ON THE BIKE AND THEN 4 TNG CLEAN AND JERKS. WITH WHATEVER TIME IS LEFT, ATHLETES COMPLETE KB S2O. MUST ALTERNATE ARMS EVERY 5 REPS.
2. FOR BIGGER CLASSES, PUT 2 PEOPLE ON SKI-ERG
3. FOR CLASSES BIGGER THAN 18, PUT 2 ROWERS OUT AND PUT LIGHTER FEMALES/MALES ON THE ROWER. CALS FOR ROWER IS 12/7 AND THEY STAY THE SAME THROUGHOUT WORKOUT.
4. SCORE IS TIME ON CLOCK WHEN FINISHED 80 REPS.
5. MUST ALTERNATE ARMS EV ERY 5 REPS.