Dec 17

Gymnastics -

L3:

As many reps as possible in 2 mins of:

Strict Handstand Push-up

L2: Kipping HSPU

L1: Piked Box HSPU

We are hitting a benchmark test for our handstand push-ups here. This will help us create a baseline for a progression that will help everyone get better with handstand push-ups leading into the Open. The handstand push-up can be a real limiter for a lot of CrossFitters, so we want to dial that in!

"The Recipe”

5 rounds for time of:

18/15 Row Calories

15 Thrusters, 95/65 lbs

12 Chest-to-bar Pull-ups

9 Lateral Burpees Over Rower

Time domain: 15-22 mins

Time cap: 25 mins

This workout is a classic mix of some of the most challenging Open workouts to date. We are combining a little of 14.5 with 15.5 with 18.5. These were all final Open workouts and also some of the most painful workouts. This one will challenge muscular stamina, endurance, and gymnastics skill, so it is a true test of where athletes are at capacity-wise going into our Open Prep Phase.

L2:

5 rounds for time of:

15/12 Row Calories

12 Thrusters, 75/55 lbs

9 Pull-ups

6 Lateral Burpees Over Rower

L1:

5 rounds for time of:

12/10 Row Calories

9 Dumbbell Thrusters, 30/20 lbs

9 Jumping Chest-to-bar Pull-ups

6 Burpees

Limited Equipment Variation:

5 rounds for time of:

Run, 200 m

15 Dumbbell Thrusters

12 Strict Pull-ups

9 Lateral Burpees Over Dumbbells

*Bodyweight Variation:

5 rounds for time of:

Run, 400 m

21 Air Squats

15 Strict Pull-ups

9 Burpees