CLASS WOD

“Squeaky Wheel”

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1. Snatch
Build to a 1-RM

2. Back Squat
Heavy set of 12

3. Strict JT (on the 0:00…)
21-15-9:
Strict Handstand Pushups
Strict Ring Dips
Pushups

4. Aerobic Capacity (on the 10:00..)
Every 5 minutes x 4 rounds:
12/9 Calorie Row
6 Burpees Over Rower
12/9 Calorie Assault Bike
6 Burpees Over Rower
12/9 Calorie Row

GYMNASTICS STRENGTH

We started programming extra gymnastics strength work 6 weeks ago. So far, the response has been awesome! Tons of people have been following it before or after class, and for a few athletes as a class alternative when they don’t have time to train for the full hour. Going forward, we will be continuing to offer gymnastics strength programming past the 8 week mark we had initially set.

For those of you new to the programming, here are some details. There are 3 streams of programming depending on your goal - (1) get your first pull-up, get (2) your first muscle-up, (3) continue past the muscle-up. Each stream of programming has specific movement variations programmed, however, those variations may be too easy or too advanced for you. If you need to adjust the movement variation refer to the gymnastics movement library here - https://www.crossfitqueenstreet.com/gymnastics. In the movement library you will find progression listed in order of difficulty. Once you can completed the “required work” of a progression, you are ready to start training the next. For example, once you can do a 30 seconds Chin Over Bar Hold, you are ready to start training Chin-Up Negatives.

Developing the Muscle-Up
1. Max Chin-Ups
*Pause for 2 sec @ top of each rep.

2. Max Ring Dips
*Pause for 2 sec @ top and bottom of each rep.

Developing the Pull-Up
1. Chin-Up Negative
1 Set: Max Time (consistent tempo)
*OR, attempt a chin-up.

2. Pushups
1 Set: Max Reps (challenging variation)

Muscle-Up +
1. Max Kipping Ring Muscle-Ups

2. Prehab
X-Sym: Iron Scap

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