Friday April 7th
23.04.07
INTENDED STIMULUS
Gymnastics-focused day!
Great opportunity to build strength, skill, and stamina.
Find a challenging variation of each movement. Your choice should allow you to perform at least :20 of each movement in each set.
RX
EMOM 16:
Even minutes: max handstand hold
Odd minutes: max L-sit hold
– Score is total cumulative time combined.
LEVEL 2
EMOM 16:
Even minutes: max handstand hold (chest facing) or Pike Hold
Odd minutes: max bent knee leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
LEVEL 1
EMOM 16:
Even minutes: max plank hold
Odd minutes: max seated leg lift hold
– Score is total cumulative time combined.
– Maintain same L-sit variation the entire time.
SKILL WORK
Pre-workout:
5 sets:
100-m run
STRETCHING
1 set:
1:00 seated pike stretch
1:00 seated straddle stretch
1:00 saddle stretch
WHITE BOARD BRIEF
Target time | 5:00 of total accumulated time
Today’s workout is a gymnastics “heavy day”. We’ll focus on building strength in both movements and expanding each of your skill sets.
As we work through different options in the warm-up, the goal is for each person to identify a challenging option for themselves in the workout. This challenging movement should allow you to accumulate at least :20 in each movement in each set.
Prior to performing the workout, we are going to warm up with a bit of running. Not only is this going to warm us up for the workout, but it is also going to prepare us for Sunday’s workout.
