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Supplementary 17th August

This is the last week of the current supplementary, the next couple of weeks will be retesting the standards before kicking into a new block of supplementary work which will have two main streams - a gymnastics skill stream and more of a straight up CrossFit comp prep stream (mixed mode conditioning, Open practice etc)

Breathing

Session 1

2 x 1000m row

rest 3min

1 x 2000m row

rest 5min

2 x 1000m row

rest 3min

1 x 2000m row



Session 2

3 x 10min AD

10min rest


Session 3

4 rounds E7min

500m ski

500m row

400m run


Bodyweight

Session 1

10min HSW practice

2 x 1 - 5 Strict HSPU

5min EMOM kipping HSPU

3 x max DB Press (aim for 10-15+ reps)


Session 2

5min butterfly practice

60 strict pullups for time (hardnuts go CTB)

Iron Scap routine


Session 3

4 x 3 STK

8min EMOM
Muscle up to 5 ring dips

3 x max DB Press (aim for 10-15+ reps)


Session 4

Kinda Lynne

5 sets max reps
Kipping HSPU
Kipping CTB

3 sets max T2B

Iron Scap routine