Gymnastics Practice AMRAP:

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Complete as many rounds as possible in 20 minutes of:IMG_0550 IMG_0563
10 strict knees-to-elbows
20 one-legged squats, alternating
30-foot handstand walk

Strength Focus:

A. Push Press + Push Press+ Push Jerk-
Build to a tough complex in 12 Minutes

B. Weighted Chin-Ups-
4x 4-6, 20×1, R60-90s

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Every work out of the day that we do has a purpose. Today we were practicing some of the neurologic skills like coordination, agility and balance. We were learning to move our bodies in the correct positions through some tough gymnastics type skills. Improving our body awareness in these types of movements helps us become better at weight lifting as well.

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By learning  correct positions and spending 20 minutes practicing these good body positions we will hopefully make improvements in our performance by starting to make changes in our nervous systems. It was fun as a coach to watch people have even small break troughs that made the movements feel easier by the end of the work out!

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As CrossFit athletes most of us know that “by definition” CrossFit is – Constantly varried, function movement performed at high intensity.


Intensity simply put is power. Power is going hard and fast and that varies per individual. The more power you can produce the better athlete you become.

We ended each hour with a little INTENSITY surprise. 67 Burpees for time. That is the time you see listed behind each person’s name on the white board.


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