Workout of the day for Weds 31st Jan – Gymnastics Skills


Workout of the Day – CrossFit


Part of today’s gymnastics skill work is handstand walking.

Many of us struggle to walk in a straight line (especially after a long week) nevermind walking on our hands, so what options do we have if we are still working on our handstand walking skills?…

Check out these progressions and try them in today’s session!…


A) Gymnastic Skills

A1) Every minute for 12 minutes, alternate between:
Minute 1: 4 Muscle-ups + 2 Strict ring dips
Minute 2: 20 Hollow rocks

A2) Every minute for 12 minutes, alternate between:
Minute 1: 3-5 Bar muscle-ups
Minute 2: 10 Toes to bar

A3) Every minute for 12 minutes, alternate between:
Minute 1: 1 Length handstand walk
Minute 2: 2 Lengths heavy farmers carry

Workout of the Day – Weightlifting Club

A) Clean doubles: 6 x 1+1 @ 80-85%
B) Strict press: 3 x 3 @ 80-85%
C) Push press: 3 x 2 @ 80-85%
D) RDL’s: 4 x 6 @ by feel