20 November 2013; “Gymnastic Total…”

Warm-up:  Jog to West Alabama and back…then, two rounds of….

10 Pushups

10 Pass throughs

10 Overhead Squats with PVC

10 Sit-ups

10 Jumping Squats

10 Jumping Jacks

10 Burpees

Strength: 30 minutes to come to establish a CrossFit Gymnastics Total

The Gymnastics Total consists of five movements added together..

1. Max weighted pullup with Dumbbell or KB suspended by feet first and belt if you exceed the weight of the dumbbells/kettlebells

2. Max weighted ring dip with dumbbell or KB suspended by feet first and belt if you exceed the weight of the dumbbells/kettlebells

3. Max weighted push-up with plates on upper back.  Spotters must be used, push-up will be completed from the up position to chest on the ground and return to the up position elbows locked out to count.

4. Max kipping pull-ups or Ring Muscle Ups (Ring Muscle Ups count for 7 pts per rep)

5. Max handstand push-ups

*if you are scaling any portion of the workout ie using a band or going off your knees! you will count reps on the smallest band possible as pounds and Max out the movements.

RX weighted dip of 90lbs = 90 points

Blue band assisted dip Max of 12 = 12 points

WOD – 6 minute AMRAP of…

60 Burpee Buy in…

Then Max meters rowed on Concept 2 Rower….

Cool Down: 10 minutes Double Under practice…

11-20-2013