Gymnastics Skills Warm-Up
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps
Followed by. . .
Three sets not for time of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg @ 3011
5 Broad Jumps for max Distance
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 3 reps
Aim for 2 heavy working sets.
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 3 reps
B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
*Sets 1-3 = @ 75%
*Sets 4-6 = @ 80%
*Sets 7-8 = @ 85%
C.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 6 reps @ 10-RM Push Press weight established last week.
D.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
E.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 5 Burpee Box Jump Overs (24″/20″) + 3-5 Muscle-Ups
Minute 2: 5 Burpee Box Jump-Overs (24″/20″) + 8 Overhead Squats (155/105 lbs)
Minute 3: 5 Burpee Box Jump-Overs (24″/20″) + 10 Toes-to-Bar
Gymnastics done
A. Done
B. 205/205/220/225/235/240#
C. 185#
D. 255/305/330/350/405#
E. Did partner workout:
7 rd for time
8 BBJO(24”)(4/4)
6 SMU (3/3)
8 BBJO(24”)(4/4)
20 DB OHS (50#)(5|5/5|5) Partner OH Hold
8 BBJO(24”)(4/4)
20 T2B (10/10)
27:09
Done gymnastics warm up.
A. 25kg and 30kg then 35kg and 40kg
B. 60kg, 65kg, 67.5kg
C. 50kg
D. Will deadlift on Sunday
E. 3 BBJO and 3 BMU, 5 BBJO 5 OHS 42.5kg, 5 BBJO 5 T2B
D. 255 300 325 375 405
E. With reg burpees and 2 mu / 6 ohs 115 / 6 ttb
Gymnastics Skills Warm-Up: Done
A1. 95-115-135 lb
A2. 135/135/135 lb
B. 185/215/225 lb
C. 165 lb x 3
D. 250/300/325/375/405
A.
1. 115lbs
2. 135,155lbs
B. 150, 160,170
C. 135lbs
D. 205,250,270,310,335lbs
E. Done (scaled OH Squat @115)
Warm up Done
A. Done 115 lb
B. 165, 175, 185
C. 155
D. 225, 265, 285, 335, 355
I’m late for train, can’t do the wod.
Got in the important strength work ?
Warmup done
A1. 45/50/50Kg
A2. 60/60Kg
B. 90/96/102Kg(2 reps on these)
C. 70Kg across all
D. 110/130/140/160/170Kg
E. Done; Subd FS Rx weight for OHS b/c shoulder fatigue had set in and didn’t want to risk injury by going overhead.
Adjusting well and continuing to make progress and stay healthy!
A) 1-up to 85, 2- up to105
B) 140/150/160
C) done @ 115 felt good
D) 175/295/225/260//280
E) done w bar MU, everything else Rx
Thanks Tino! Hope your day was awesome!
Enjoy your rest day! How’s your body feeling??
I feel pretty good! I definitely need to increase my food a little, but body feels pretty good! A little tired feeling but Nothing is overly sore. Loving this cycle so far!
I’ve been with you guys for a few cycles now and I’ve been thoroughly enjoying the training. Although I have to adjust the weights for wods more often than I would care to admit, the strength components are definitely within my wheelhouse — that is to say — I don’t typically have to adjust loading, reps, percentages, etc. However, this cycle, (particularly the jerk component) I’m unable to hit these percentages. For example: today called for triples at 85% or 100 kilos for me, I had to hit this for singles. Similarly, I hit the 80% for doubles. In the… Read more »
If you’re having to do these from a rack it becomes much more challenging to hit the percentages, particularly as you’ve had a previous injury. It’s not smart or safe to re rack. Having blocks allows you to drop and reset. If you are using blocks and can’t hit percentages then lower the load and hit the numbers. If you don’t have blocks then I would recommend singles with a pause in the dip and receiving position. As always adjust based on your needs. The percentages are recommendations for a large group so please make sure you adapt both the… Read more »
Glad I saw this. I’ve been going from the rack and struggling, for some reason I thought we were supposed to. Blocks from now on.
A. Done up to 135 & 155
B. 205/225/245
C. @185
D. 245/295/305/335/385
E. Jumped into the class WOD. Wanna hit that emom though. Looks durty
A1)95/115/115
A2)135×2
B)235/250/265(f.3rd rep×2)
C)155
D)225-265-290×10
335×8
355×6
E)done scaled ohs to 135
M/152/31/Missouri
Solid 3 days of training Raul!
Everything hurts !!!?
Epsom salt bath!! ?
Gymnastics done
A) 65/75/85
A1) 85/95
B) 125×2 /130
135 x3
140 x2
C) 95 x3
D) 135/160/175/200/215
E) 5BBJO + 1 MU third round switch to 1 bar MU shoulders and pecs are shot
5 BBJO + 8 OHS at 65# 1 round then switched to 10 air squats elbows shoulders were not having it today.
5BBJO +10 TTB
Getting some bodywork done today upper body is wrecked ? beyond tight
Plenty of extra rest and recovery tonight and tomorrow! It’s been a tough week!
Warmup: done
A. 125/145/155 then 165/175
b. 175/175/175/185/185/195 had to skip last two sets because trap went into spasm
C. N/a because trap spasm
D. 205/245/265/305/325
E. Did 100 burpee box jumps @ 24 inches for time – didn’t want to push anything overhead because it hurt my trap. Finished in 12:06 and honestly felt great. Nasal breathing warm ups are making a huge difference
Great to see the nose breathing work is helping. Hope your shoulder gets healthy soon!
Done
A. 95/115/125 then 135/155
B. 235/255/265×1 and 265×2
C. 170
D. 215/255/275/320/340
E. 3MU, 4 OHS, 10 t2b. Legs are shot from yesterday
Epsom salt bath! ?
Enjoy your rest day!
Gym skill done used 10# med ball and did 6 strict c2b pull ups. Used 70lb dB for pause goblet squat and 25 dBs for split squat A) press 115, 135, 145 Push press 165,185 B)Jerks 255,270,285 no misses and my jerks are finally feeling strong and smooth C) missed 10rm last week. Worked up to 205 for 10 D) stopped at 8 @ 375. Last week 6 @ 405 felt fine just didn’t have it today. E) RX Started with 4 ring mu for first 3 rounds. Dropped to 3 for remainder. Had a gymnastic grip failure on ttb… Read more »
So much fitter! Great work Jesse! Enjoy your rest day!
Warm up done A. 95/135/155 155/185 B. Up to 285 for 1 shoulder is not feeling right C. 205 Only 2 sets D. Skip E. Changed due to shoulder. And wanted to get a sweat in Did 4 Sets 3 minute running clock 20 Cal Ski 15 Box facing bbjo Max cal assault bike Rest 1:30 13/17.4/16.8/18.5 bike Cals Went a little soft on first round Body feels very beat up and not really sure what’s up with the shoulder but it’s the one I injured a while ago so just being careful. Getting some body work done Tomorrow so… Read more »
What flared up your shoulder?
Not really sure to be honest it’s just been feeling weak/slightly painful not sure if it’s volume or if my shoulder rotation is limited currently. I’m gonna continue to do some more rehab work from when I was doing PT. But today I had no drive into the bar on the jerks
Best be safe and get it checked out. Keep being smart and adjusting accordingly. Let me know if there’s anything I can do to help
Absolutely I will! Thanks Tino I appreciate it!
Gymnastics warm-up done
A. Done
B. 130-140-145lbs
C. 3 sets at 110lbs
D. Skipped
E. Did partway through with double kettlebell c&j instead of MU (no rings open).
Got kind of squeezed for time at the end. Might try to make some of it up depending on how I feel tomorrow. Otherwise, I will just swim.
Still got some good work in! Enjoy your swimming!
Howdy!
Gymnastics. Shoulder taps in plank position, Unweighted V-Ups and Ring Rows. Next three sets done as prescribed.
A, B and C. Skipped and did my shoulder rehab.
D. 257-309-335-386-412 lbs.
E. Scaled.
3 Burpee Box Jump and Overs 24” + 3 Renegade Rows 40 lb DBs
3 BBJO + 6 Back Squats 155 lbs
3 BBJO + 10 AbMat Sit Ups
Have a great day!
Enjoy your rest day! ??
Warm up done- good stuff! Had to switch things around due to class workout-no open racks/ space limitations D. 275, 325, 355, 405, 435 E. Did as regular burpees each round (space issues) 1- 8 burpees +3 bar mu (no open rings) 2- 8 burpees + kb front rack wall sit x 15 sec 3- 8 burpees +10 ttb Got gross! C.- Did first 3 sets at 75% (235) and then had to get going for the day Hopefully will be able to get the rest of this pressing done this week sometime, need ALL of the pressing gainz in… Read more »
Made it work in between the class. Solid three days!
Hi tino, I hope you are well, I wanted to make an observation about the planning, it seems excessive and harmful, it is impossible to finish it in less than 2 hours and according to the description of the format it says they are for 90 minutes, I am not seeing improvements in my performance but if I’m feeling my body sore, any suggestions?
Greetings.
I would suggest if you are not seriously considering and making a push for Sanctionals/Games, then I would look at this training the best way to make you better. You have to prioritize your body and this is meant to make you feel better, stronger or challenge you in other areas. If you are new to the program, you have be patient to build in the speed to complete and it will happen, if you stick with it and are efficient. If not working then prioritize the pieces that give you best value for your time and goals. I have… Read more »
Thanks And. You’re completely right.
Hey Nicolas! thanks for your feedback. Please understand the program is written based on the upper tier athlete at the top of the sport. Those who have had exposure to both crossfit and high level sports for many years. That doesn’t mean to say that the program isn’t accessible to all BUT you have to adjust it based on your needs, level and schedule. You also have to understand and prioritize recovery. if you can’t recover your not doing yourself any good. More is not better, better is better and you should always look at quality over quantity. the program… Read more »