CrossFit WOD:

Strength:

A) Backsquat 5x5xElements Weight

B+) Frontsquat 5x5x90% of 5RM from sunday

MetCon: For time

1km run

50 DU

50 American KB Swing 24/16

50 Butterfly situp

1km Run

*ask coach for modification

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Strength & Accessory WOD:
Strength:
Shoulder Press  5*65%(3RM/90%1RM); 5*75%; +5*85%
Back Squats 5*65%(3RM/90%1RM); 5*75%; +5*85%


Accessory: Weights by ability
One arm KB/DB Shoulder Press 3-4*10-15
Bulgarian split squats 3*10-15 (each leg)

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Gymnastics WOD:

1. Handstands

1. 5 sets: Handstand holds by ability.
2. 5-10 minutes Handstand walking practice.
3. Accessory handstand work by coach’s prescription

 

2. Press Drill – 5×1-5

 

3.  Straddle stretch 5*45s

Superset with  low crow hold 5×15-30s

 

4. Shoulder stand – 5*30s

 

5. Ring push ups  5×8-10

 

6. Core cashout- by coaches prescription