Wednesday, June 6, 2018

GYMNASTICS

Max Strict Handstand Pushups (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict handstand pushups

Scaling options:
- Do NOT stack abmats, instead use a plate + single abmat
- Max help = 25# plate plus an abmat
- Strict press if need more help than above

- If you know you can do more than 20 straight, then use 4” deficit for men and 2” for women

Max Strict Pullups (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict pullups

Scaling options:
 - find the band you can do at least 3 with NO kipping or bouncing
 - if you need more than a band, do ring rows, set up rings at chest height and note where your feet are

Max Strict Ring Dips (Take a couple warm-up sets and then go for it)

Spend about 5 min to find max number of strict ring dips

Scaling options:
- find a band you can do at least 3 with NO kipping or bouncing
- if need more than band, use box dips and measure where your feet are

Metcon (Time)

Run 400m, rest 2 min, run 400m, rest 2 min, run 200m, rest 1 min, run 200m

TIme cap = 14 min