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Kat

Thursday 11.08.22

 

Gymnastics Cycle Week 6 - On the minute work and accessories


16 Min OTM

M1: 3 Ball Ups

M2: 3 Dragon Flags (6 second lower)

M3: 8 DB External Rotations

M4: 20m DB Overhead Carry


Conditioning


2 x 7 Min AMREPs

30/24 Calorie Echo Bike

15 Weighted Abmat Sit Up (22.5/15kg)

10m Dog Sled Pull & Push (100/75kg)

Max Burpees onto a plate in the remaining time


1 minute rest between


*Score is total burpees minutes any reps not completed in either AMREP.


Skill & Strength:


15 Min AMREP:

In an unbroken complex

[2 Strict Pull Ups + 3 Toes to Bar + Max Unbroken Bar Muscle Ups]

*The pull ups, toes toes to bar and Bar Muscle Ups must all be completd without coming off the bar. Once you come off the bar, the set is over. You can do the complex as many times as you like in 15 minutes, the goal is maximum total Bar Muscle Ups.


Modification Options:

1. Reduce Pull Ups and Toes to Bar Before

2. Break up the movements and come off the bar. A hips to bar can also be substituted for Bar Muscle Ups

 

Log all workout results to Beyond the

Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.


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