SATURDAY WORKOUT

Gymnastics Skill Work 10 - 12 Minutes:
Handstand Push-ups - Low volume today, keep your sets under 4 - 5 reps each, and no more than 20 - 25 total reps. You may kip for these if you can't perform them strict from the floor. However, if you can perform them strict from the floor, do them strict.


Then...


In Teams of 2 - 3
As Many Rounds and Reps As Possible in 20 Minutes:

6 Pull-ups (any style)
9 Burpees
12 No-Squat Wall Ball Shots (20/14)

*Alternate partners after each completed round, only one works at a time.

**Scaling Options**
Pull-ups: If using a band, add an extra 1 rep per round. If you're able, do Bar Muscle Ups, but only do 3 per round.
Burpees: No scale.
Wall Ball: Use a heavier ball if able - 30/20 do 9 reps / 35/25 do 7 reps / 40/30 do 6 reps

SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:

Pistols - 3 sets of 10 (5 each leg)

You may use boxes, plates, and bands, but make it harder than the last time you did them. Take away some of the assistance, so you can keep progressing towards getting them unassisted.

In Teams of 2 - 3 people

As Many Rounds (and Reps) As Possible in 20 Minutes:

5 Toes2Bar

Walking Lunges (from the Rig to the Wall)

5 No-Squat Wall Ball Shots (20/14)

**The Catch - Every minute on the minute EVERYONE must perform 3 Burpees, including the first minute.**

*You will complete an entire round before your partner goes, and only one of you will work at a time (except for Burpees... everyone does them together... One.Big.Burpee.Family.) If you have trouble with Toes2Bar, hanging leg raises will be accepted today, but stick with the same height for your knees for the entire workout. You will determine how many Lunges you do, you must start at the Rig, and make it over to the wall... so, bigger steps = less steps, but it will be up to you. 

SATURDAY WORKOUT

Don't skimp your warmup (if you normally do, that is… you know who you are. ha!).


In teams of 2 Perform:
As Many Rounds As Possible in 30 Minutes of

5 Push-ups
10 No-Squat Wall Ball Shots (20/14)
15 Double Unders


…The Catch - While your partner works on Push-ups, Wall Ball, and Double Unders, you must stand on one leg while holding a 5#/2.5# metal plate over your head. If your second leg comes down, and/or you bring the plate down (you may not hold it on your head, it must be above it) your partner has to stop working until you have resumed your "Flamingo Stance" with the plate over your head. You only have to hold the plate with one hand, although you may use both, and you may switch hands at any time, as long as you keep the plate above your head. Your partner must finish a complete round before you switch places. If you do not have Double Unders, today you must perform 45 Singles to take their place (hint… start working on your Doubles).

SUNDAY WORKOUT

12 Minutes to find:

Max Height Box Jump

*Work your way up to a new PR on Box Jump height today. Pair up if need be, but move fast so you won't run out of time before you get to your max. Record your results, it's part of what makes CrossFit, CrossFit; the ability to see and quantify real statistics. Make sure you stretch your low back, hips, and pay special attention to your calves and achilles today.

Then, a speedy little AMRAP triplet...


As Many Rounds As Possible in 10 Minutes:

10 Sit ups
10 No Squat Wall Ball Shots (20/14)
10 Double Unders

*The No Squat Wall Ball Shots are essentially just a "Push Press Wall Ball Shot", as you will not be doing the full squat for them, but you may use the legs for a partial dip and drive motion. If you cannot do Double Unders, the scale will be 5 Double Under Attempts, NO SINGLES today guys, we want you to at least try to get some Double Unders. Don't get discouraged if you miss, or even if you miss them all; at least you got the practice in. Remember: there is a difference between Training and Testing, and the triplet today is Training... get your practice on. :-)

SATURDAY

Skill:
8 Minutes
Kipping Handstand Push-ups

Then...

5 Rounds For Time:

10 Med Ball Sit-ups (14/20)
20 No Squat Wall Ball Shots (20/14)
30 OH Walking Lunges (20/14)

*All movements will be done with the same Med Ball.