03/03/2021
Announcements
Open Gym during all Wednesday classes! Come work on skill development, make up a workout or lift from earlier in the week or take on the workout of the day.
Gymnastic Pulls (Gymnastic skill practice day)
Pull-up Chart Progression
Total reps:
7 sets of 8 reps 56
6 sets of 7 reps 42
5 sets of 6 reps 30
4 sets of 5 reps 20
3 sets of 4 reps 12
Muscle-up Chart Progression
Total reps:
6 sets of 5 reps 30
7 sets of 4 reps 28
8 sets of 3 reps 24
9 sets of 2 reps 18
10 sets of 1 reps 10
Opt. 1 Gymnastic body weight practice. Pushups, pullups, sit-ups, TTB’s, HSPUs, pistols, etc.
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt. 3 Gymnastic Skill progressions
Opt.2 Complete a group of sets and reps off of the gymnastic chart
Opt. 3 Gymnastic Skill progressions
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#