Gymnastics Workout Of The Day (GWOD)
In any order and in as many sets as required, complete the following total repetitions and skills:
Gymnastic Parallell Bar Pas Throughs, 50 Repetitions
Rope Climbs, 10 Repetitions
Gymnastic Parallell Bar Dips, 50 Repetitions
Gymnastic Parallell Bar Tuck or L-Sit, 3 Minutes
Rest as needed then,
Workout Of The Day (WOD)
Deadlift, 12 Repetitions
Hang Power Clean, 9 Repetitions
Push Jerk, 6 Repetitions
Note: This is a challenging day of CrossFit training, combining both gymnastic and weightlifting strength. Note the gymnastic component is not timed. Focus on technique development. There will be a 15:00 time cap for completion of the gymnastics skills. Advanced Athletes should strive for “Double Up” no-leg accents and the L-Sit technique. Compare todays GWOD to December 15, 2014. Our weightlifting component is a scaled version of the Hero WOD “DT”. Weight is up to 95b. for men and 65lb. for women. Ensure the selected weight can be performed with consecutive repetitions at each of the 3 skills with minimal rest between transitions. There is a 12:00 time cap on the weightlifting workout.
Scott – Head Coach of CrossFit Light
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)
Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.
21 Front Squats
9 Bar Over Burpees
15 Front Squats
15 Bar Over Burpees
9 Front Squats
21 Bar Over Burpees
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Strict Pull-up (minimal assistance with bands) 5 x 5
1:00 “On” followed by 1:00 “Off” at the following stations:
Kettlebell Goblet Squat
Parallel Bar Push-up
Note: Complete two to three rounds of this circuit.
CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.