Monday – gymnastics day
AMRAP 10:
2 Rounds of “Strict Cindy”
50′ Handstand Walk
context: the intention here is to improve strict gymnastics and then perform a high level gymnastic skill while your muscles are under fatigue; like walking on your hands. Intentionally go slower on the push ups and pull ups required in Cindy in order to acquire more time under tension.
Cindy: 5 pull ups, 10 push ups, 15 air squats
Tuesday – cardio day
20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
context: this is a recovery effort, so give a moderate effort during your run, row, or bike so that this isn’t taxing your CNS like an all out 800 meter sprint would.
Friday – Met-con day
for time:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar
context: the purpose here is to find your limit, so go unbroken for as long as possible and take note of when and where you needed to take a break, and why. If a break was needed on the toe to bar first; write that down, if it was needed in the bbjo first; write that down!
Saturday – body armor day
3 “Giant” Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50′ Single Overhead Carry (Each Side)
Rest 2 Minutes Between Sets.
context: work diligently through this and treat it like a big strength building piece, you should get out of breath and be working hard during your giant set.
Video links for exercises:
Banded goodmorning option 1
Kneeling unilateral dumbbell press
Local Competition registration links:
Mid-Atlantic Crossfit Challenge Qualifier Info
Battle of Baltimore @ Crossfit federal hill