A) Gymnastics Practice Circuit
Handstand Walking/Kick-ups/Holds
Muscle-up or MU transitions on low rings
Pistol squats
As part of warm-up spend 10 minutes practicing gymnastics skills above can rotate through or spend extra time at just 1 or 2 stations
25 minute AMRAP
In teams of 2 one working, 1 resting
60 Thrusters (95/65)
80 Russian KB Swings (70/53)
100 Double Unders/200 SUs
80 Box Jump Overs
60 Burpees
100 Double Unders
A) Build to a 5 RM Push Press
B) 2rnds
400m run
12 KB Snatch each arm (53/35)
12 C2B/ Pull-ups
rest 90sec after the 2 rnds
then:
C) 15-12-9
Box Jump Overs (24/20)
T2B
Make up any missed testing
or if have done everything
A1) 4 x 5 Barbell Forward Lunge (step forward push back, 5 each leg do all reps on one leg before switching)
A2) Strict Toe to Bar/K2C 4 x 5-10
B) 3 rounds for Time:
8 Power Cleans (135/95)
9 Burpees
10 Wallballs
A) Back Squats build to a 3RM
B) 1 RM Strict OH Press
C) Max Rep Strict Pull-ups
D) 6 minute AMRAP
25 Double Unders/50 SUs
15 KB Swings (53/35)
Make up any missed testing
or if have done everything
A) Hang Power Snatch 5 x 3 building
B) 18 minute EMOM
1st – 5 OH Squats
2nd – 30 seconds Row
3rd – 20 sec Hollow Hold + 20 Sec Superman
A) Build to a 1RM Deadlift
B) Every 90 seconds for 5 sets
3 Power Cleans
C) 6 minute AMRAP (80-90% effort)
Buy In: 500m Row
then in remaining time
8 Push-ups
10 Lunge Jumps
12 Sit-ups
A1) Strict Pull-ups 3 x ME
A2) Turkish Get-ups 3 x 3 each arm
B) In Pairs 22 minute AMRAP
1 – Run 400m
2 – AMRAP
21 KB Swings (53/35)
21 Burpees
21 Box Jumps
record total reps inside (note # of runs for team) change when partner gets back from the run
A) Build to a 1RM Power Clean
B) Build to 3RM Front Squat
C) 1 round for time
50 Calorie Row
50 Wallballs
A) 3 rounds not for time
1 Farmers Carry
30 sec Handstand Hold
45-60 sec weighted plank
B) 20 minute Aerobic Pace
400m Run
12 Walking Lunges
12 Push-ups
12 Box Jumps
12 Sit-ups
Hi Jael, tell us a little bit about yourself, your family, job etc.
I was born and raised in Missoula, and am now a sophomore at UM, and currently undecided. I am the second oldest of four, two sisters and one brother. I am currently working at Starbucks.
I was told you have a sister and looks very similar to you. Did you two every try to pull tricks on your parents/teachers?
We never planned or have schemed to switch places, because we look so similar our family, friends, and teachers get us confused a lot, so sometimes we just have to go with it.
How did you first get involved in CrossFit and how long have you been CrossFitting?
I was working for Liz Marshal and she encouraged me to come check it out during buddy week and if I liked it that I should join through the class offered at UM. I have been crossfitting for a little over a month now!
Do you have any fitness goals or targets you would like to hit in the next year?
I am hoping to get into the best shape since I have ended my sports career
What is your favorite way to spend your time outside the gym and work?
I like to spend my time outdoors when its nice out, going hiking, biking, swimming, etc.
Crossfit Open – did you compete last year and do you plan to this year?
No I did not, and I do not plan to.
Winter is almost upon us, assuming we get some snow this year, what does winter look like for you?
I will most likely be working, and going to the gym. I like to spend a lot of my free time in the sauna in the winter. I am not a cold weather person.
What pushes you in CrossFit? When you’re about to drop down for that 50th burpee, or do that 30th pull-up, what keeps you going? Where do you go in your head?
I think about how I am improving myself both mentally and physically, that is my biggest motivator.
If you were put in charge for a day at 5 Valleys, what WOD (workout of the day) would you design, assuming you yourself had to participate as well?
I would start with a run and dynamic stretch to get the whole body warm, I would then move into heavy weighted back squats sets of 3 3 2 2 2 w/out a tempo. I would finish up with a 15-minute circuit with a 400m run, 30 box jumps, 20 air squats, and 10 KB swings