Monday – Gymnastics Conditioning

Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups

Context: the purpose of this piece is to get your performing the two gymnastic movements under muscular fatigue from the box step ups, so work through this with purpose and some tenacity.

Tuesday: Monostructural day

Minutes For Distance

Rest Half the Time Between Rounds

context: get yourself very uncomfortable toward the end of each interval and throughout the entire last two intervals of two and one minute. Stay upright as you are running and be sure to practice the mid foot strike.

Wednesday: weightlifting

clean and jerk complex 

1 set every :90 seconds, for 10 sets:

1 power clean+1 hang squat clean+1 squat clean (TnG)+ 2 split jerks

context: this complex should be unbroken. Begin at a light/moderate load and progressively build throughout the ten sets.

Friday: met-con day

“After Party”
Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round

Context: Treat this as open prep. Squats should be unbroken and at a blistering pace. Breathe at the top and bottom of each squat to maintain composure into the skill of double unders.

Saturday: Body armour

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups


context: kettlebell carries should be at the weight you use when Michael has us perform overhead carries during class

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover