CROSSFIT:
1. Gymnastic static
2. Barbell Warm-up

3. WOD: Elizabeth – w/Power Cleans
21-15-9
Power Cleans (135/95)
Ring Dips

4. Recovery
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STRENGTH & CONDITIONING
VARIATION:

1. Gymnastic Static
2. Barbell warm-up
3. Cleans 3×5
4. Weighted Dips 3×5
5. Gymnastic Fundamental
6. Burner: Row 500m Max Effort
7. Recovery
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GYMNASTIC PRACTICE:
Fundamental Static Positions:
Front lever variation – tuck. On
Rings or bars. First set is max hold for
time. Then Do 4 more sets at half of
your max time.

Fundamental Bodyweight Exercises:
L- Leg Raises hanging from Pull-Up
Bar or Rings 3×10

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WARM-UP:
1.Skip 300/100
2.Joint Mobility
3.Foam Rolling 3 minutes
4. Barbell warm-up. 10 of each
a) clean pulls
b) pocket clean jumps
c) pocket clean jump-throws
d) pocket clean jump-throw-catch
e) knees to pocket transitions
f) sub-knee to pocket transition into pocket power clean
g) power cleans working up to wod weights
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SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
Burner: Row 1000m
Foam Roll and Tack 10 Minutes

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RECOVERY:
Foam Roll / Tacking 5 minutes

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ON- RAMP / BOOTCAMP
METCON
25 kb swings (16/12)
20 box jumps (20/16)
15 wall ball (15/12)
10 kb press (5 each arm) (16/12)
4 ROUNDS FOR TIME