CrossFit WOD:

Strength:

A) Shoulder press 5x5xElements Weight

B+) Shoulder Press find 5RM

MetCon: in pairs

70 Thrusters 42.5/30

60 burpees

40 Ring dips

 

*ask coach for modifications

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Strength & Accessory WOD

Strength:
Bench Press Establish 3RM
Deadlift Establish 3RM

Accessory: Weights/reps By Ability
Rope Climbs 10/15/20

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Gymnastics WOD:

A) 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. Pike stretch 5×45 Seconds  superset with “courtneys question mark drill” 5×5

 

4. Planche

1. Planche holds – 60s or 5x30seconds
2. 5×5-8 planche push ups

 

5.Core cashout- by coaches prescription