HAPPY NEW YEAR MVMNT!

It’s time for another Gymnastic Skill Cycle as we ramp up for the 2017 CrossFit Open. For the next four weeks we will put an emphasis on pistols, muscle-ups, and handstands and various progressions and mobility drills to improve those skills. Lifting will primarily be ascending sets with an eye toward maintaining strength more than hitting new PR’s. The lifts will be Squat, Bench, Deadlift, Overhead Press. Olympic lifts will show up in workouts 1-2x a week.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Handstand
Pistol/Deck Squat
Hollow

L4 – 60 second Nose to Wall Handstand, Alternating Pistols, 60 seconds Hollow Rocks
L3 – 45-60 second Handstand (nose to wall if possible), Single leg Deck Squat negatives (down on one foot, up on two), 60 sec Hollow Hold
L2 – 30-45 second Handstand, Deck Squats, 45 sec Hollow Hold
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, Deck Squat with Med Ball Assist, 60 sec Bent knee Hollow Body

Strength

Levels 2-4
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Back Squats
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

Conditioning

5 Minutes AMRAP
30 Seconds Kettlebell Swings
30 Seconds Push-ups

L4 – 32/24, Crossover Push-ups*
L3 – 28/22, Crossover Push-ups
L2 – no rx weight, regular push-ups
L0/1 – no rx weight, box push-ups

*One hand on Kettlebell, push-up then switch hands as you transition to the other side of the bell.