August 12, 2014

Gymstrong is a program developed by Kevin Anderson owner and head trainer at Unlimited Gymnastics in Thibodaux. Kevin has put together some very valuable gymnastics skills that will add to our CrossFit program. Thanks Kevin!

Starting today we will have a skill of the month. Yes, we are 12 days into the month so you better work hard over the next two weeks. Grrrrr

Warm up

ROW 1,000 m

Shoulder ROM

VTW

Sit ups 

Push ups 

40 double unders 

Flexibility - 

   - pike stretch

   - cat stretch

   - seal stretch 

1.) GYMSTRONG

a.) Skill of the month: PULL-UP 

ADV- 3 x ME  L pull-ups (for reps)

INT- 3 x ME L hold from bar (for time) 

BEG- 3 x ME L sit or K2C hold on GHD machine (for time)

b.) Skill for the day:

L tuck hold and L hold

Practice on parallettes, the bar and low and high rings 3xME of each 

 

c.) Core work:

1 minute hollow hold

1 minute arch on your back

1 min long hollow plank

1 minute superman

2.) WOD

a.) Row

500 meters for time AFAP

Rest 5 minutes then

b.) For time: 

800m Run

21 Unbroken* Strict Press, 115/75

800m Run

18 Unbroken* Strict Press, 115/75

800m Run

15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.