March 25, 2024

Tuesday L2

Warm-Up:

:30 Deadhang

:30 Hollow Hold

:30 Wall Supported Handstand Hold

Into…

3 Rounds

150m Row

6 A-Frame Push-ups

4 Strict Chin-ups

Gymnastics:

10 Minutes

Every Minute On the Minute

#1: 8 Strict Handstand Push-ups

#2: 2 Legless Rope Climbs

Elite: 12 Strict Handstand Push-ups

Semis: RX

Quarters: 6 Strict Handstand, 1 Legless Rope Climb

Metcon:

4 Rounds:

Every 4 Minutes:

250m/225m Row

12 Lateral Burpees Over the Rower

9/6 Bar Muscle-ups

Elite: 16 Lateral Burpees Over the Rower

Semis: RX

Quarters: 6/4 Bar Muscle-ups

Stimulus Check:

Looking for 1:00 rest or more for each interval. Pace the rower push the burpees and try to hang on for the muscle-ups

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

Accessory:

4 Rounds:

Every 3:00

0:30 Max Parallette Handstand Push-ups (10/8″)

Parallette Tuck-sit Hold

For time:

Accumulate 3:00

Williams Extension

4 x 15

Rest 1:00 Between

Progressive

Ring Dip Hold

4 x :30

S.s.)

Chest Supported Supinated Dumbbell Row

4 x 12

Rest as Needed

Progressive

Scap Pull-ups

100 Reps For Time

For Time:

100 Crossovers

20 Box Jump Overs (24/20)

15 Clean And Jerks (165/115)

100 Air Squats

15 Clean and Jerks (165/115)