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WARM-UP
3:00 blood flow
2 ROUNDS
10 scorpions
15 cat cows
10 glute bridges
10 banded good mornings
4 SETS
Seated BTN Wide Strict Press 4x10
Superset
16 Crossbody DB RDL
CONDITIONING
EVERY 3 MINS X 4
15 Deadlifts (155/105)
12 Pull-ups
9 Alt Pistols
Intent: Often times we neglect the low back, out of fear of injury, however, lower back training is often needed especially in CrossFit where there is a lot of hinging. Use this as a way to have faster rounds each interval.
POWER HOUR
WARM-UP
3 min moderate pace on stationary equipment
Into
2 rounds
PVC pipe front raises
PVC pipe pass throughs
10 “W” band pull aparts (less upper trap activation/more lower trap)
10 horizontal arm sings
10 contralateral arm swings
:30 plank hold
STABILITY
2 X
10 Lying prone T/I scap retraction
10 Mini band arm raises
STRENGTH
Bench
4x3 75%, followed by 5th set AMRAP
ACCESSORY
3 x 12 Tricep Extensions
3 x 12 Lateral raises
3 x 12 Rear Delt raises
1 x max incline close grip push ups
CORE
3 ROUNDS
:30 side plank hold right
:30 side plank hold left
:30 hollow rock hold
GYMNASTICS
HANDSTAND WALKS
WARM-UP
2 ROUNDS:
10 Scorpions
10 Banded Press
10 Y’s + 10 T’a (light plates)
HS PREP
2 x Wall walk + :10 HS hold
2 x Wall walk + 10 Hand Marches
2 x Wall walk + 10 Alt Shoulder Taps (scale: inverted pike off box)
4 Attempts @ max Freestanding HS hold (scale: spotter, band, or wall)
SKILL WORK (15:00)
L1: Accumulate ADAP in UB 5’ segments
L2: 6 sets- Walk to Wall or with Partner Spot + :10 Crow Pose
L3: 6 sets- 3 box walks arounds e/d + :30 HS hold
ACCESSORY
3 SETS
:15 Hollow Hold + :15 Arch Hold
10 Rower Pike Ups