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Gymnastics Conditioning

Metcon

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Gymnastics Conditioning

AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
Continue to add (1) rep to each movement until the cap is reached

https://www.youtube.com/watch?v=0wDEO6shVjc <<<Strict HSPU
https://www.youtube.com/watch?v=HRV5YKKaeVw <<<Strict Pull-ups

Metcon (Time)

5 Rounds:
15 Kettlebell Swing (53/35) RX+ (70/53)
400 Meter Run
40 Double Unders

https://www.youtube.com/watch?v=vdezTMulJ-k <<<KBS
https://www.youtube.com/watch?v=82jNjDS19lg <<<Double Unders

Accessory

3 rounds:
Barbell pause bench x 5 @ moderate weight ( pause 1 sec)
Reverse preacher curl x 10
Plate lateral raises x 10

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 17, 2019

Male Clients

1

Jacob
Raymond

5:30pm CrossFit

1 x 9

90 reps

2

Ryan
Cain

6:00am CrossFit

1 x 8

3

Aaron
Frymier

5:30pm CrossFit

1 x 7

3

adam
charlton

3:30pm CrossFit

1 x 7

3

Andrew
Starsick

5:30pm CrossFit

1 x 7

plus 7 pull ups (started with pull ups), 63 reps (unbroken HSPUs)

3

Bobby
Stanley

5:30pm CrossFit

1 x 7

3

Justin
Arndt

6:30pm CrossFit

1 x 7

4

Kyle
Ritchie

6:00am CrossFit

1 x 6

5

Marc
Williams

12:00pm CrossFit

1 x 5

5

Stephen
Sutherland

3:30pm CrossFit

1 x 5

6

Eric
Kinsley

6:30pm CrossFit

1 x 4

6

Jeff
Martucci

6:00am CrossFit

1 x 4

6

Rick
Kyle

6:30pm CrossFit

1 x 4

20 total

7

davidj
myers

4:30pm CrossFit

1 x 0

8

Hunter
Donahoe

5:30pm CrossFit

1 x 8

AbMat w/ 15lb plate

9

Chuck
Scatterday

8:00am CrossFit

1 x 7

Mix of ring rows / HSPU

9

Thamer
Alshammari

12:00pm CrossFit

1 x 7

10

Curtis
Wentz

5:30pm CrossFit

1 x 6

+7 pull-ups

10

Guadalupe
Leon

7:30pm CrossFit

1 x 6

10

Mark
Victor

6:30pm CrossFit

1 x 6

11

Lloyd
Carroll

6:30pm CrossFit

1 x 5

Box and band assist, slow and steady back to it

12

Jackson
Cramer

3:30pm CrossFit

1 x 4

13

Tom
Henson

6:00am CrossFit

88 x 0

Female Clients

1

Amelia
Parsons

6:30pm CrossFit

1 x 7

7 rounds plus 4 strict handstand push-ups

1

Jaclyn
Blaquiere

4:30pm CrossFit

1 x 7

1

Kaitlyn
Johnson

6:00am CrossFit

1 x 7

56 total

2

Phylicia
Hixson

5:30pm CrossFit

1 x 5

4 of 6 hspu

3

Ashley
Raymond

5:30pm CrossFit

1 x 7

3

Lexi
Douglas

6:00am CrossFit

1 x 7

4

Anna
Terzano

3:30pm CrossFit

1 x 6

4

Brittany
Sloneker

5:30pm CrossFit

1 x 6

Started on pull-ups had 3 hspu left

4

Ellen
Linscheid

12:00pm CrossFit

1 x 6

4

Hana
Thixton-Nolan

12:00pm CrossFit

1 x 6

Sc pull ups to ring rows

4

Meghan
Phillips

8:00am CrossFit

1 x 6

Abmat for hspu

5

Amy
Brock

5:30pm CrossFit

1 x 5

10lb plate w/ab mat

5

Gabby
Riggleman

3:30pm CrossFit

1 x 5

Box piked push ups, pull up negatives

5

Kayla
Brand

6:00am CrossFit

1 x 5

Eccentric PU Box HSPU

5

Mary
Oldham

6:00am CrossFit

1 x 5

5

Rachel
Allio

4:30pm CrossFit

1 x 5

Plate

5

Taylor
Wroblewski

3:30pm CrossFit

1 x 5

6

Marcie
Carroll

6:30pm CrossFit

1 x 4

4 like ring rows 7 reg box ring rows

7

Rebecca
Stansbury

6:00am CrossFit

3 x 2