Tuesday L2

Warm-Up:

:30 Tuck Hold Hang

:30 Rope Foot hold

:30 Wall Facing Handstand Hold

Into…

3 Rounds

30 Single Unders

10 Double Unders

2 P-Bars Traverses

4 Tempo strict Handstand Push-ups (3s down,1s pause, 0 up, 1s Pause)

4 Chin-ups

 

Gymnastics:

2 Rounds

4 Minutes

Every Minute On the Minute

#1: 10 Strict Handstand Push-ups

#2: 1 Seated Legless Rope Climb

 

Elite: 14 Shspu-12Shspu

Semis: RX

Quarters: 8 Shspu- 6 Shspu, 2 LLRC- 1 LLRC

 

Metcon:

3 Rounds:

75 Double Unders

5 Wall Walks

Into..

3 Rounds:

75 Double Unders

10 Deficit Handstand Push-ups (4″/2″)

 

Elite: 8 Wall Walks, (6″/4″)

Semis: RX

Quarters: 10 Handstand Push-ups

 

Stimulus Check:

For the handstand push-ups we are trying to go unbroken or in 2 sets. The first 3 rounds are just to pre fatigue you for the second 3 rounds. Try not to fall into the trap of coming out too hot.

 

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

Max Strict Parallette Handstand Push-ups

(10″/8″)

If unable to complete 1 place feet on a Box

Same As last week Here

 

Hanging L-sit Hold

4 x Max Hold

Rest 1:30 Between

If less than :15 scale it back

 

Cable tricep Push Down

4 x 15

Rest 1:30 Between

Progressive

Use Straight Bar

 

Strict Ring Muscle-up Negative

4 x 3 (5-7s Down)

S.s.)

Feet Elevated Ring Rows

4 x 10-12

2:00 Between

Use Low Rings. Just working the negative here. Last Couple weeks we’ve been building strength in each position now we are moving through the positions.

 

Scap Pull-ups

100 Reps For Time

 

Extra Workout

12 Minutes:

4 P-bar Traverses

10 Single Dumbbell Hang Clean And Jerks (5R/5L)

40 Single Crossovers