Gymnastics

Announcements

336 CrossFit Regional Team Fundraiser

All the details about the day are on the Facebook event page below. Going to be tons of fun! Workout, Games, Food and Drink.

https://www.facebook.com/events/1285994674842087/

336 CrossFit – Gymnastics Tech Class

Metcon (No Measure)

Metcon (No Measure)

-Shoulder Warmup-

Circular Scap Pull-ups, 3 sets of 3 in each direction, rest 30s https://www.youtube.com/watch?v=NdzeJtDAiUw

Handstand Rocks, 3 sets of 3-5, keep ROM small and controlled to start, rest 2min https://www.youtube.com/watch?v=WT70Zn7t64Q

-Pull-up-

Kipping swings

https://youtu.be/mvndXXP43jI

Kipping pull-up

https://youtu.be/lfcRsToiVcU

Kipping Pull Up (Chest to Bar)

https://youtu.be/3dTZ8bzWpNo

-Bar muscle-ups-

Kipping swings

https://youtu.be/mvndXXP43jI

Box start Kipping swing(singles)

https://youtu.be/J2JPGcJVWzc

Sit-up drill (boxes)

https://youtu.be/ZL8EnbNXUdU

Sit-up drill (plates)

https://youtu.be/zKXJlj32bws

-Ring muscle-ups-

Basic ring swings

https://youtu.be/g5FOnDXeNuE

Supinated Band Pulls

https://youtu.be/XZvf1LcZaU8

Sit-up drill (boxes)

https://youtu.be/ZL8EnbNXUdU

Sit-up drill (plates)

https://youtu.be/zKXJlj32bws

-Strength-

Strict pull-ups with 31×3 tempo

4×3-5

Ring dips w/ 33×1 tempo

3×3-5

Thursday

Announcements

336 CrossFit Regional Team Fundraiser

All the details about the day are on the Facebook event page below. Going to be tons of fun! Workout, Games, Food and Drink.

https://www.facebook.com/events/1285994674842087/

336 CrossFit – CrossFit

Metcon (AMRAP – Reps)

2 rounds

3:00 – row 30/20 cals then AMRAP burpees

-2:00 rest-

3:00 – bike 20/15 cals then AMRAP burpees

-2:00 rest-

3:00 – 400m run then AMRAP burpees

-2:00 rest-

3:00 – 100 double unders then AMRAP burpees

-2:00 rest-

*score is total burpees*

Rx+

row 40/25 cals

Bike 30/20 cals

Run 400m

Double unders 150

Wednesday

Announcements

336 CrossFit Regional Team Fundraiser

All the details about the day are on the Facebook event page below. Going to be tons of fun! Workout, Games, Food and Drink.

https://www.facebook.com/events/1285994674842087/

336 CrossFit – CrossFit

Power Snatch (3 reps every :90 for 8 sets)

Start at 65% build to heavy

Snatch Pull (4×3)

3 sec pause @ knee

20-30# heavier than heaviest set of snatches

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100m run

10 KB swings 53/35

100m run

10 Toes-to-bar

Metcon (No Measure)

Glute bridge hold

4x:30/side

-Rest 1 min-

Side plank

4x:30/side

-rest 2min-

Tuesday

Announcements

336 CrossFit Regional Team Fundraiser

All the details about the day are on the Facebook event page below. Going to be tons of fun! Workout, Games, Food and Drink.

https://www.facebook.com/events/1285994674842087/

336 CrossFit – CrossFit

Push Press (4×5 )

Rest 1 min

strict pull up (4×3-5@ 33×1 tempo)

Rest 2 min

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

1000m row

-then-

AMRAP

50 Burpee box jump overs 24/20

30 pull-ups

Rx+20 muscleups

Monday

Announcements

336 CrossFit Regional Team Fundraiser

All the details about the day are on the Facebook event page below. Going to be tons of fun! Workout, Games, Food and Drink.

https://www.facebook.com/events/1285994674842087/

336 CrossFit – CrossFit

Back Squat (3×3)

Work at 75+%

Front Squat (3×1)

Work at 85+%

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Power clean 155/105

5 front squats

50 double unders

Rx+ 185/125

Bike intervals (Time)

5 rounds

2:00 bike

2:00 rest

-extra work to be completed outside of class

-goal is to bike at hard but sustainable effort

-try to get around the same amount of calories each round

-score is worst round

Saturday

336 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner Wod

10 min AMRAP

10 Hang power clean+ push jerk(135/85)

60 double unders

-split reps however you want-
-rest 10 min-

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Alternate each movement

2 burpees

4 pull-ups

6 dumbbell snatches(50/30)(alternating)

Wieghtlifting

336 CrossFit – Weightlifting Tech Class

Metcon (No Measure)

Tall jerk

4×5(light)

Split jerk w/ 3 sec pause in receiving position

(Moderate load)

Squat Clean+ 2 front squats+ 2 split jerks

(Build to heavy)

3×10 clean and jerks

Rest 3:00