Gymnastic Skill Practice
Gymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
Category: Beyond the Whiteboard
Lifting: Deadlifts and Hollow Rocks & Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
The 2019 CrossFit Games season kicks off starting Dec. 12th with the Dubai CrossFit Championship.
How to Watch the Dubai CrossFit Championship
Travel Conflicts Force Tia Toomey to Withdraw from Australia Sanctioned Event
Results
Results cont
Lifting: Deadlifts and Hollow Rocks
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. No drops. Alternate with 3 sets of 20 hollow rocks between DL.
Clean & Jerk 1-1-1 & AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks
Complete as many rounds as possible in 12 mins of:
20 Double Unders
15 Pull-ups
10 Hand Release Push-ups
5 Clean & Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press 6-6-6 & Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups
For time:
60 Row Calories
50 Dumbbell Snatches (53#/35#)
40 Box Jump Overs (24″/20″)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
Photo by @robcwilson
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat 1-1-1-1 & 18-15-12-9-6-3: Front Squats and Wall Balls
Front Squat 1-1-1-1
Front Squat 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6-3: Front Squats and Wall Balls
18-15-12-9-6-3 reps, for time of:
Front Squat (135#/95#)
Wall Ball (20#/14#)
Photo by @robcwilson
Brazil CrossFit Championship Joins Growing Coalition of Sanctioned Events
Results
Results cont
Advanced RX: EMOM for 6 mins: Power Clean & Jerk & 30-20-10: Deadlifts, Box Jumps, Row Calories and Handstand Walks
Advanced RX Class:
EMOM for 6 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps
As a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps (24″/20″)
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Advanced RX: EMOM for 6 mins: Power Clean & Jerk
Advanced RX: EMOM for 6 mins: Power Clean & Jerk
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
*Use mats.