Competitor Training 6.30.14

Gymnastics
1) Accumulate 120 seconds in Handstand Hold against wall. aka Nose and toes!
2) 10 min 3-6 rep C2B Pull-up EMOM (Use Gymnastics or Butterfly Kip, if not proficient in both alternate styles every other minute)

Weight Lifting
1) 2 Snatch High Pull + 2 Snatch: 1-3 Working Sets to find a Max then 3 sets @90%

Strength
1) Back Squat: 10×60%, 10X65%, 10X70%
2) Push Press: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal:
3 Rounds for Time
Toes 2 Bar X20
Row 500m
Deadlift x 10@275/185 (Scale as needed)

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Accumulate 3:00 Hollow hold & 90 sec Superman hold
2) DB TYI’s 3×12
3) Weighted Sit-up 3×10 Heaviest Possible

       

Leave A Comment

Find us

 

Follow us

 

Instagram

 

Contact us

 
if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.






221 Newfield Ave. Hartford, CT 06106

Get our News Feed