Call Us: (518) 459.4444

16
Jan

Thursday 011713

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 2

10 minute AMRAP for quality:

Level 1:

10 Kips Swings

10 Strict Pull-Ups (w/band) or Ring Rows

10 Sec Tuck Hang/ Tuck Ring Support

10 Kettlebell Swings

10 Hollow Raises

Level 2:

5 Muscle-Up Row (w/turnout)

5 Butterfly Pullups

3 Weighted Strict Pullups

2 Skin the Cat

10 sec L-sits (Hang/Ring/Paralette)

3 Reverse Grip Leg Lift Handstand w/ wall

 

Strength:

5 Rep Max Thruster

 

Conditioning:

CrossFit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

This Week's Mobility

Leave a Reply