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ADVANCED GYMNASTICS SEMINAR with COACH AIMEE

Gymnastics seminar for Advanced Crossfitters

Cost: $100 ($125 for non-Hybrid Members)
4 classes (once a week) with Coach Aimee
Thursdays at 6-7:30pm
Starting Nov 12th
MAX 12 participants

Talk to Aimee for more details.  Sign up at the Service Desk at HYBRID.

Pre req to sign up:

5 kipping pull ups rx
1 strict pull up
5 kipping hspu rx
1 strict hspu (1 abmat)
1 strict dip

We will be covering the following movements

Kipping pull ups
Butterfly pull-ups
Bar muscle ups
T2b
Kipping hspu
Strict hspu
Handstand walking
Dips
Ring muscle ups
Weekly homework will be provided to all the athletes to be completed on their own time before the next session.

To be tested in the week leading up to the first class

Max set pull ups
Max set c2b
Max set t2b
Max set kipping hspu
Max set strict hspu
Max dips
Max muscle ups ring and bar (if you have them)

WOD – FRIDAY – NOVEMBER 6th

If you are interested in our upcoming ADVANCED GYMNASTICS CLASS, check out the NEWSFEED section of our website.

WU: (15 mins)
Tabatta row (increasing meters each round)
THEN 3 Rounds:
Tubing YTW + 5 Ring Row +
5 BB Hang High Pull + 5 Hang Cleans
MOB: (between + during SWOD) Front Rack, Lat, Squat, Ankle, Forearm, Hamstring

SWOD: (10 min cap)
Build to a heavy strict pull-up

OLY: (20 mins)
Heavy Clean Pull + Hang Clean

WOD: 10 min cap
1, 2, 3, 4, 5 Legless Rope Climbs (15 total)
100 yard run between rounds + at the end.

WOD – WEDNESDAY – SEPTEMBER 7th

WU: (10 mins)
500m row + MOB: Squat, Front Rack, Hamstring, Bully

SWOD:
10 min to warm up Squat Clean & Jerk
5 Round E2MOM: 2 Squat Cleans + 1 Jerk (70/75/80/80/??)
3 Round E2MOM: 2 Front Squats (85%)

WOD:
Max reps UNBROKEN wallballs
RX=30/20lbs (pick a weight that you can do at least 30 with)
When you finish, put the ball away and warmup WOD
At 10 min marker; With an 8 min cap:
1 to 10 ladder of: Deadlifts (275/175) + Strict HSPU

WOD – TUESDAY – OCTOBER 6th

WU: (10 mins)
Ski 300 m
MOB: Dislocates, Lats, Bully (+ warm up C2B)

SKILL: (15 mins)
45 C2B pull-ups for time (5 min cap)
MOB & Flush:
Shoulder Distraction, Pec, Hamstring

SWOD: 20 mins
10 min warm up Power Snatch
5 Round E2MOM x 2 Power Snatch (Build to 85% of 1 rm Snatch)

WOD: 12 min AMRAP
3-6-9-12-15-18 and so on
Clean & Jerk (155/105)
Burpee-box-jump (24/20)

*REMINDER that BOOTCAMP is running at 9:30 am and 7 pm Classes.

WOD – WEDNESDAY – SEPTEMBER 30th

WU: 3 Rounds (20 mins)
Sled Drag 50 yds + Tubing YTW + Banded Good Mornings + Glute Walks
MOB: Squat, Front Rack, Pec, Hamstring, Foam Roll back

OLY: (20 mins)
7 mins build SQUAT CLEAN up to 75%
4 Round E2MOM: 2 Squat Clean at 75% (not TnG)
3 Round E2MOM: 3 Front Squats (80% with great form)

WOD:
EMOM until failure:
1 Deadlift (@70% of 1RM) + Death By bar-facing-burpees
(min 1 = 1 DL + 1 burpee, min 2 = 1 DL + 2 burpees, etc)

WOD – TUESDAY – SEPTEMBER 29th

WU: (15 mins)
Row 300m moderate
MOB: Dynamic, Dislocates, Front Rack, Hamstring
Row 300m for time
MOB: Lat, Bully, Shoulder Distraction

OLY: (15 mins)
5 mins to warm up Power Clean & Jerk
5 Round E2MOM: 1 Power Clean + 1 Push Jerk (~80%)

WOD:
14 min AMRAP
5 MU (7 c2b) + 5 Cleans + 5 Strict Deficit HSPU
(205/135, 155/105, 135/95)(4/2′ deficit)

WOD – THURSDAY – SEPTEMBER 24th

WU: (15 mins)
1 min each: Row / Ski / Assault
MOB: Lat, Pec, Shoulder Distraction
5 min TECH on HS walking

WODS: 6 min cap / 6+ min rest
All for time & complete in any order
1.) 120/104 cal row
2.) 100/75 cal assault
3.) 100/75 cal ski
4.) 100 yard HS walk (20 wall walks / 4 min HS hold)

WOD – FRIDAY – SEPTEMBER 4th

Click the RED BANNER (or here) for the latest NEWS

WU: (15 mins)
Ski/Row 100m + 10 ring rows + 20 sec dead hang + 10 box jumps + Dislocates
Row/Ski 100m + 10 ring row into MU + 20 sec dead hang + 10 box jumps
MOB: Lat, Tricep, Banded Bully, Hamstring, Hip

OLY: (15 mins)
Build to a Heavy-ish Power Snatch

WOD 1: Snatch Ladder
20 seconds to complete 3 T&G Snatches + rest 60s
Start at 50% of your snatch in the Oly today

Once you fail a round, rest the 60s, and then start WOD 2

WOD 2: 2 scores (time cap 10 min)
Max UB MU + time to finish 30 reps (45C2B / 60Pullup)

WOD – THURSDAY – SEPTEMBER 3rd

WU: (15 mins)
15 cals on Each: Ski, Row, Assault + 50 DU
Warmup HSPU between cardio
MOB: Dislocates, Lat, Banded Bully, Front Rack, Tricep

SKILL: (10 mins)
30 strict HSPU for time (Scale: work on Press Strength + HS position)

WOD: 3 rounds for time (30 min cap)
30/21 cal Ski
5 strict HSPU (5/3 inch deficit)
30/21 cal assault (or 40/28 cal Airdyne)
5 strict HSPU (5/3 inch deficit)
30/21 cal row
5 strict HSPU (5/3 inch deficit)
100 DUs
5 strict HSPU (5/3 inch deficit)

WOD – MONDAY – AUGUST 31st

WU: 3 Rounds (15 mins)
Ski 100m + 10 Ring Rows + 10 MB slams + 10 Air Squats
MOB: Squat, Glute, Hamstring, Lat

WOD 1: (5 mins)
2 attempts: 100m ski for time

SWOD: (20 mins)
5 mins warm up Back Squat
5 Round E3MOM: 5 reps Back Squat (heavy-ish maintaining great form)

WOD 2: 8 rounds (16 mins)
30 sec of work / 90 sec rest
1 leg less rope climb + Max Reps Alt DB Snatch (70/50)
Scale to: rope climb / 1 up & down monkey bar / 3 Lift & lowers on rope
Score = Total DB Snatch completed