CrossFit Republic – CrossFit

Daily Gymnastics W.O.D. – 10 Minutes (AMRAP – Rounds)

Every Minute on the Minute Complete…

5 – 10 Burpees (10 is RX)

5 Strict Handstand Push Ups

*Score is amount of rounds fully completed. (10 Points = Perfect Score)

*Decrease burpee amount so that you’re able to complete all burpees in 30 seconds while maintaining a reasonable heart rate i.e. not sprinting.

Intermediate Version

10 Burpees

5 Strict Handstand Pushups with Adjusted Height/Kipping Handstand Push Ups

Scaled Version

5-10 Burpees

20 Second Inverted Hold

Beginner Version

5-10 Burpees

5 Double Dumbbell Strict Press (Hard but doable weight)
Athletes, I’m well aware that this looks like it can be it’s own WOD and very well may spike your heart rate up sufficiently but I’d like to work on gaps in our game that we struggle with without being mid-“traditional” WOD. This workouts sole purpose is to increase your heart rate and then force you to do gymnastics strength work that challenges you under that heart rate. If you can get to that stimulus with 5 burpees, then great! Don’t look at the way it is written and think “I have to do that.” You can achieve the goal today without doing it exactly how it’s written.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time

7 Rounds

3 Cleans (Power or Squat) (205/145)

4 Handstand Push Ups

RX+: 225/155

Intermediate: 185/125

Scaled: 135/95

Beginner: 95/65

Handstand Push Ups

– 4 Double Dumbbell Push Press (Challenging but doable weight for unbroken reps)

– Scale height of descent with ab mats

– Pike Push Ups on the Floor

– Pike Push Ups on the Box