Gymnastic Prep

Wednesday, July 11

Gymnastic Prep : WOD: 4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Hip Extensions(pause at top) 25 Flutter Kicks(try to flatten back out on ground and point toes - count each leg) 25 Banded Good Mornings :25 L-Sit on Parallettes(scale with knee tucks) Can be completed in any order to accommodate classes

Accessory: 2x10 on each arm turkish get ups (20 reps each arm)

Recovery: 100 hip circle glute bridges


10,9,8,7 continue down to 1

Wednesday, May 9

WOD: NFT: 10-9-8-7 etc down to 1 burpee(burpee to target with new burpee standard ), MTN climbers(double the reps), abmat sit ups (or cut reps in half and do GHD sit ups)

Strength: 20 Turkish Get ups each hand, 50 db lunge steps (either on shoulders or OH)

Recovery: 100 step ups on 20 inch box (nose breathing only)


Mainsite - 30's

Monday, February 5

WOD: For time: 30 OH walking lunge steps, 30 Knees to Elbows, 30 abmat sit ups, 30 cal row, 30 sit ups, 30 K2E, 30 OH walking lunge steps. Men use 45# plate, women use 35# plate Workout Courtesy of CrossFit.com

Strength: Back squat 5 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar

Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle

Recovery: 1x 100 wide stance banded good mornings​

5 rep backsquat: 5 rep backsquatusing a straight bar


Different style of workout

Tuesday, Oct 24

WOD: From 0-3:00- 200 d/u, from 3:00-4:30 perform 50 abmat sit ups, from 4:30-7:00 50 American swings 53/35, from 7:00-10:00 As many calories as possible on the assault bike Notes: as always can be scaled, you should have minimum of :30 of rest each interval, assault bike can be changed to rower or ski or Truform run but should be an all out effort)

Gymnastic Prep: 100 hollow rocks, 100 super mans THEN: 30 Total Shoot Thrus(no dips or push ups) pause in each position, 20 Total Strict HSPU, 10 strict ring m/u with thumb turn out at top or strict pull up or strict ring row. Challenge yourself, scale numbers as needed. Break it up as needed

Accessory: 3x 1:00 min plank

Recovery: 1x100 banded face pulls