Gymnastics Focus
2023 CrossFit Open Begins Thursday, February 16, 2023
*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 sec PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon/leg
5 PVC OHS
5 hanging shrugs w/ pause
3 cycles of 1 BB power snatch to 3 OHS
10 BB bench press
-3 min prep-
SOD
In 14 min, build to a challenging set of 5^ bench press
*Incorporate PVC OHS and other mobility as needed
-3 min clean-up & return to board-
WOD Review: 4 min
-3 min prep-
WOD
3 Rounds for time of:
15 Overhead squats (95/65) (50+ 65/45) (Mod: OH Split squats or Front squats)
15 Pull-ups
30 Dubs
