Crossfit Oshawa – CrossFit

Gymnastics Conditioning (AMRAP – Reps)

On 1min x 10mins:

Min 1- 15 unbroken handstand push-ups

Min 2- 45s Cal Bike
We saw a chest to bar pull-up paired with a row for a lovely combination in last weeks gymnastics cycle. This week we are sticking with the same theme with the unbroken gymnastics movement, but kicking it up a gear from a conditioning standpoint making the bike cals count towards our scoring. Athletes should hit a pace on the bike they could maintain for 3mins straight realizing their efforts must sustainable over the 5 rounds.

Metcon (Time)

For time:

50 Cal Row

50 Clean and jerks 135/95lbs

50 box jump overs 24/20″
A triplet/mini chipper today. The legs will still be feeling the bike in this one, we can use the row as an opportunity to get the juices flowing again, we want athletes to begin with a very gradual approach to their pace on the Row. When we get towards the end of the row we should be thinking about the barbell, athletes should ensure that they are still holding a pace that allows them to put hands on the bar right away. On the barbell we are thinking AQSAP, As quick singles as possible, the barbell in this particular workout is where it is won or lost, a fast but consistent pace will be necessary. Arriving at the box jumps with the intentions of sending it home, dialling the pace up a notch when we are about 10-20 reps in.