Gymnastic Total

Today’s WarmUp:

Coaches, sneak in some one legged squat movement preparation.  There is are a couple good options at 2:30 on in the video above

Today’s Skill/Tech/Strength Element:

Gymnastic Total – this will be on the  Leaderboard today

1RM Weighted Pistol*

1RM  Weighted RingDip**

1 RM Weight PullUp***

15 minute time limit.

Add Maximums together to find your total.

bodyweight + external weight = 1RM. Example: If I’m 200lbs and I can do a pullup with 110lbs, my Pullup 1RM will be 310lbs.

*Pistol 1RM has to be preformed on both left and right legs for it to count.

**If you need assistance and your Ring Dip 1RM is done with the cream coloured band or the small red band, subtract 30lbs from your bodyweight.

If your dip is done with a bigger red band, subtract 50lbs

If your dip is done with a purple/small blue band, subtract 70lbs

If it is done with the green band, subtract 100lbs

***If you need assistance and your Pullup 1 RM is done with the cream coloured band or the small red band, subtract 25lbs from your bodyweight

If your pullup is done with the bigger red band, subtract 35lbs

If your pullup is done with a purple/small blue band, subtract 50lbs

If it is done with the green band, subtract 85lbs

Today’s Workout:

With a 20 min count down clock

Buy In  - 800m Run

and then amrap of the following, in the time remaining

4 Pullups

8 PushUps

12 Hollow Rocks

16 Mountain Climbers

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