Warm-up: Jog to West Alabama and back…then, two rounds of….
10 Pass throughs
10 Overhead Squats with PVC
10 Jumping Squats
10 Jumping Jacks
Strength: 30 minutes to come to establish a CrossFit Gymnastics Total
The Gymnastics Total consists of five movements added together..
1. Max weighted pullup with Dumbbell or KB suspended by feet first and belt if you exceed the weight of the dumbbells/kettlebells
2. Max weighted ring dip with dumbbell or KB suspended by feet first and belt if you exceed the weight of the dumbbells/kettlebells
3. Max weighted push-up with plates on upper back. Spotters must be used, push-up will be completed from the up position to chest on the ground and return to the up position elbows locked out to count.
4. Max kipping pull-ups or Ring Muscle Ups (Ring Muscle Ups count for 7 pts per rep)
5. Max handstand push-ups
*if you are scaling any portion of the workout ie using a band or going off your knees! you will count reps on the smallest band possible as pounds and Max out the movements.
RX weighted dip of 90lbs = 90 points
Blue band assisted dip Max of 12 = 12 points
WOD – 6 minute AMRAP of…
60 Burpee Buy in…
Then Max meters rowed on Concept 2 Rower….
Cool Down: 10 minutes Double Under practice…