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Thursday WOD

September 06, 2017

CrossFit Training Valley – CrossFit

Gymnastics

A.

One set of:

Handstand Kick Up (to wall or freestanding ) x 10 reps

Followed by. . .

One set of:

Handstand Hold to Handstand Fall-Over x 5 reps

Followed by. . .

One set of:

Handstand Hold (max time) x 5 reps (one minute max/rep)

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:

Interval 1 – Handstand Shoulder Shrugs x 20 reps

Interval 2 – Incline Push-Ups on 30″ Box x 30 reps

Interval 3 – Hand Plank Shoulder Taps x 40 reps

B.

Every 30 seconds, for 3 minutes (2 sets) complete:

Interval 1 – Kipping Swings x 6-8 reps

Interval 2 – Strict Toes-To-Bar x 6-8 reps

Interval 3 – Pike Stretch x 30 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:

Kipping Toes-To-Bar x 12 reps, or. . .

Kipping Knees-To-Chest x 16 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) complete:

Interval 1 – Strict Knees-To-Chest x 10 reps

Interval 2 – Supine Overhead Plate Lifts (15/25) x 15 reps

Interval 3 – Hollow Body Bounces x 50 reps

C.

One set of:

Strict Pull-Up or Strict Chest-To-Bar Pull-Up x 5-7 reps

Followed by. . .

Complete one of the movements below with a 60 second time cap:

Option One:

Banded Pull-Up x 40 reps

Option Two:

Kipping Pull-Up or Kipping Chest-To-Bar Pull-Up x 30 reps

Option Three:

Butterfly Chest-To-Bar Pull-Ups x 20 reps

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