This is the end of our gymnastics cycle. Today we retest! Try to use the same scaling option you used 4 weeks ago and lets see if there is any improvement.
We always like to hear feedback on the programming and the gym so if you liked the gymnastics cycle let us know, if you hated it let us know! Tell us, call us or send a strange email.
I try to pull from a variety of sources for creativity and results for workouts and today it comes from CrossFit.com. They have been pumping out WOD’s for years and there are over thousands of entries of well put crafted and thought out workouts. If you have never checked out CF.com head over now and take a look through some of the workouts and videos. Really good stuff, CrossFit.com.
Chad Vaughn can jerk #430 pounds, so when he has something to say about overhead position we should probably listen. This is a great video that can relate to todays push press workout- Chad Vaughn- Overhead Position
Skill WOD
Max Strict HSPU
L1- use and abmat, or count how many seconds you can hold it
L2- use a gray matt
L3- use a deficit
Max Pistols in 1 min
L1- Use a pole
L2- Use a band
L3- do assistance
WOD
50 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
50 Double Unders
15 Front Squats
15 Push Press
50 Double Unders
9 Front Squats
9 Push Press
-For Time-
17 min Cap
Anna and Rob at 5:30 am, a couple that WODs together….what a beautiful thing.
Competitors WOD
8×4 Back Squat, across (you will have to work fast to get this in before the class starts)
Same as above but 100 Double Unders for each set