Gymnastics with Dimitri!

Wednesday,  October 22, 2014

2 Weeks to go in the EIE Challenge and the PCF World Championships!   Be sure to check out the Event Details HERE and Sign up HERE.

Keep working hard and email me at david@paradisocrossfit.com if you have any questions!

Visit Dimitri at 8pm at Venice for Gymnastics!

PreHab

Wrist Mobility
Hip Bridges. 10 each leg
Bottom of Squat, 1 minute

Warm Up

400m Run
10 Pike Sit Ups
20 Mountain Climbers
1o Push Ups
20 Jumping Squats
10 Burpees

Cool Down

Calf Stretch, 1 minute each
Foam Roll Quads
Pec Stretch, 1 minute

Fitness

Strength

20 minutes or 3-4 sets of:

Single-Arm Dumbbell Row x 8-10 reps
each arm

Bench Press x 8-10 reps

Waiter Walk x 25-yard each arm

Mountain Climbers x 30 reps (l/r equals 1 rep)

Notes:  DB row and Bench Press should be performed slow down and explode back to the top.  Use a Db/Kb for the waiter walk, only as heavy as you can maintain quality position.

Conditioning

3 Rounds for time:

Run 400 meters

15 Thrusters

-15 min cap-

Notes:  Prescribed is 115/75.  Newere athletes or those with mobility issues may use Dbs.

Advanced

Strength

Every 2 minutes for 20 minutes, perform High Hang Clean + Clean

Notes:  Build up to heaviest possible.

Conditioning

For time:

Run 400 Meters

21 Strict Handstand Push-Ups

Run 400 Meters

15 Strict Handstand Push-Ups

Run 400 Meters

9 Strict Handstand Push-Ups

-15 min cap-

Notes:  This will be performd like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, scale appropriately to allow for larger sets and modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing and finish under the time cap. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note reps per round if you choose this option (this will be scored as Rx+ in wodify).

Clean and Jerk by Lauren Fisher. Take a look at her positions in slow motion during this video. And her freakish mobility!

If any of you guys have gymnastic related EIE goals, make sure to come to Wednesday night gymnastic classes to get coaching from Dimitri, a world class gymnastic coach. New eyes and teach methods are always a good thing!