MONDAY

 

RP - light

 

Strict Press - spend 20 minutes establishing a 3 rep max

 

WOD 2016 BRCF/UNBTN Gymnastics Diagnostic

 

0:00 - 2:00 - Max Unbroken HSPU in a single set (rest for the duration of the 2 minute interval) (or Max Unbroken Deficit Pushups to 25 or 45 plate)

2:00 - 5:00 - Max unbroken strict pull-ups in a single set (rest for the duration of the 2 minute interval) (use a light band if necessary)

5:00 - 8:00 - 3 attempts at max distance handstand walk or max time in a handstand hold (via a wall walk or kick up to the wall)

8:00 - 10:00 - Max unbroken Rng Muscle Ups

10:00 - 11:00 - Rest

11:00 until failure - 1 set of max unbroken KB American Swings (Scale: Russian KB Swings) Rx 53/35

 

"LITE" Option

 

Strict Press - 5x5

 

0:00 - 2:00 - Max Unbroken pushups

2:00 - 5:00 - Max unbroken ring rows

5:00 - 8:00 - Max unbroken plank hold

8:00 - 10:00 - 2 sets of max time in bar hang

10:00-11:00 - rest

11:00 until failure - 1 set of max unbroken Russian KB Swings

 

 

TUESDAY

 

RP - light

 

"A play on Filthy 50"

 

Level A: 35 reps for time of each movement

Level B: 50 reps for time of each movement 


Box Jumps, 24/20
Pull ups (scale is jumping pullups)
KBS, 53/35
Walking Lunge Steps
Knees to Elbow
Push Press, 45/35
Hollow Rocks
Wall Balls, 20/14
Burpees
Double Unders (2 to 1 scale for single unders)

 

"LITE" Option 

 

30 reps each of:

 

Alternating Box Step Ups

Ring Rows

KB Swings

Alternating Lunges

Ab Mat Situps

15 lb push press

Air Squats

Wall Balls

"Up and Downs"

Jump Rope

 

WEDNESDAY

 

RP - light

 

Back Squat

 

Spend 30 minutes establishing a 1RM

 

WOD

10 min AMRAP

10 burpees

30 DUS

 

"LITE" Option

 

10 min AMRAP

20 mountain climbers (1 for 1)

30 jump ropes

:30 sec rest

 

 

THURSDAY

 

RP - light

 

WOD

 

15 min AMRAP

 

5 hang power snatches (135/95)

10 T2B

15 lateral bar burpees

 

"LITE" Option

 

15 min AMRAP

 

5 PVC or training-bar snatches

10 Ab mat situps

250m row

 

FRIDAY

 

Rest

 

RP - rest day nutrition

 

SATURDAY

 

RP - light

 

WOD

 

Partner "Mary"

 

20 minute AMRAP

(follow the leader style alternating each movement)

 

5 HSPU

10 alt pistols

15 pullups

 

"LITE" Option

 

20 minute AMRAP

(alternate each movement)

 

5 push-ups

10 alternating lunges

15 ring rows

 

SUNDAY

 

RP - light

 

CrossFit Open Workout 11.4

 

10 Min AMRAP

60 Bar-facing burpees
30 Overhead squats (120 / 90)
10 Muscle-ups 

 

Rest 5 mins

 

Then EMOTM for 7 mins - 5 C2B pullups

 

"LITE" Option

10 minute AMRAP

30 "up and downs" 

30 PVC overhead squats

15 ring rows / 15 box dips

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