February 22, 2022

Posted By: Christi

2 rounds for time of:
20 Box Jumps, 24/20 in
3 Deadlifts, 335/245 lbs
50 Walking Lunges
3 Deadlifts, 335/245 lbs
30 Toes-to-bars
3 Deadlifts, 335/245 lbs
40 Push-ups
3 Deadlifts, 335/245 lbs

Time Cap: 15 mins

This workout has a bit of a chipper vibe to it. The box jumps, walking lunge steps, toes to bar, and push up all provide bodyweight movements that should keep you moving. Try to complete bigger sets with minimal breaks if possible. Deadlift is on the heavier side but it’s something you should consistently be able to complete three reps with. Find your strengths on this workout and try to capitalize on them and push the pace where you can!

Gymnastics Accessory
EMOM 8 min: (4 Rounds)
Min 1: 3-5 Strict Ring Muscle-Up Transition
Min 2: 5-7 Strict Ring Dip

Accessory Modifications
Min 1: 3-5 Kneeling Muscle-Up Transition or Strict Pull Up or Seated Pull Up
Min 2: 5-7 Banded Ring Dip or Bench Dips

Gymnastics EMOM today that is working on both pushing and pulling. Take note that the strict ring muscle up portion is only the transition. This means you do not have to press out of the muscle up. You will be completing a ring dip on the opposing minute. This is a great opportunity to work the skill behind the transition and use band assistance if needed. Modify as needed.