Warm-Up
Two rounds of:
200 Meter Jog
100 Foot Single Arm Overhead Carry (each arm)
20 Banded Face Pulls
30 Second Ring Hang
40 Plank Position Shoulder Taps (20/arm)
50 Single Unders
Followed by…
Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side
Rest as needed between sets
A.
Handstand Skills & Drills
Three sets of:
3 Wall Walks + 30 Seconds Nose to Wall Handstand Hold
Rest 60-90 seconds between sets
Followed by…
Every minute, on the minute, for 5 minutes:
5-10 Donkey Kicks
Followed by…
Spend 3-5 minutes working on a Back to Wall Finger Press Away
B.
Playtime
Spend 10-15 minutes practicing any one of the following:
Handstand walks, pirouettes, handstand walk obstacle course, pullovers, crossovers or double-unders. Let this time be unstructured and just have fun playing around, just be safe.
A few videos for reference:
Pullover Video 1
C.
For those interested in competing:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike OR 200 Meter Run
Station 2: 40 Double Unders + Max GHD Sit-Ups
Station 3: Rest
Station 4: 15-18/10-12 Calorie Row
Station 5: 3 Devil’s Press + Max Bar Muscle Ups (60+: Chest-to-Bar Pull-Ups)
Station 6: Rest
35-54: 50/35 lbs dumbbells
55+: 35/20 lbs dumbbells
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
For those not interested in competing:
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike OR 200 Meter Run
Station 2: 40 Double Unders + Max Anchored Sit-Ups
Station 3: Rest
Station 4: 15-18/10-12 Calorie Row
Station 5: 3 Devil’s Press + Max Strict Pull-Ups (please use a band if unable to get more than 2 unassisted strict pull-ups in remaining time)
Station 6: Rest
35-54: 50/35 lbs dumbbells
55+: 35/20 lbs dumbbells
D.
Three sets of:
10-12 Dumbbell Arnold Presses
Rest 30 seconds
10-12 Supinated Grip Barbell Rows
Rest 60 seconds
General Training Notes:
You’ve got a lighter day today starting with some handstand drill work. Then some unstructured play time! We don’t have enough of this 🙂 Use these 15 minutes to just play! Pick a skill or something you’ve been working on and have some fun. Then your gymnastics emom! Two rest minutes in an EMOM? We must be going soft on you guys. 😉 There’s a catch… you’ve now get two max reps stations. The bike or run and row should take 50 ish seconds so you won’t have much rest there. It’s essentially going to be 2 minutes on 1 minute off for the full 30 minutes. How consistent can you be with your max reps?
If you aren’t looking to compete in CrossFit then try the alternate version of todays emom.