CrossFit Express

Skill/Strength: 5x5 overhead squats

Conditioning: (18' TC)
buy in: 100 DUs or 400m run
4 rounds:
12 front squats
12 burpee otb
check out: 400m run or 100 DUs

Light: 300 SUs - 15/20kg
RX: 30/45kg
Adv: 150 DUs - 40/60kg

CrossFit

Skill/Strength: 3x8 deadlifts

Conditioning: (18' TC)
buy in: 100 DUs
4 rounds:
12 OHS
12 bar facing burpees
check out: 100 DUs

Light: 300 SUs - 15/20kg
RX: 30/45kg
Adv: 150 DUs - 40/60kg

by Beau

Gymnastics
Week 2: Strengthening & Kipping Pullup/Butterfly Positioning

4x max out strict pull-ups EOMOM (scale with a band if at least 5 is not realistic)

2x10 KB rows each side
2x 2’ front plank

With a partner: kipping pullup progression
- 2x10 C+/C- kips
- 1x6 floor hip extension drill
2x6 kipping pullup singles
2x linking sets of 3-8reps
adv: butterfly (incl. box drill)

MetCon: 2 RFT (12’ TC)
18 ring dips
27 pullups
36 pistols (alternating)

scaled: HR pushups - banded - box stepups

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