CrossFit Kennett Square – CrossFit
Workout of the Day
1. Day 8 – January Push-up Challenge
2. Conditioning – “Appetite for Destruction”
3. Gymnastic Skill Work – Handstand Push-ups
Conditioning
Appetite for Destruction (AMRAP – Reps)
In teams of 4, 3 Rounds for Reps
1:00 AMRAP Sumo Deadlift High Pull
Rest :30
1:00 AMRAP Air Squats
Rest :30
1:00 AMRAP 1-arm Overhead Dumbbell Lunges
Rest :30
1:00 Ab-Mat Sit-ups
1 team member at each station for the working minute. You’ll rotate stations during the :30 rest. Once every team member has done all of the movements, 1 round has been completed. You’ll do this 2 more times.
Alpha: 95/65, 50/35
Bravo: 75/55, 35/25
Charlie: 65/45, 25/15
Gymnastics
Handstand Push-ups
12-9-6-3
*Goal is to have these be unbroken sets, so rest as needed
*Can reduce reps (ex. 9-6-3-1) to keep sets unbroken
* Can scale up and do these from a deficit to increase difficulty (still must keep it unbroken)
* Can modify with ab-mats or pike from box
Endurance
10AM ENDURANCE CLASS
Will perform “Appetite for Destruction” but teams will go through the list for 5 rounds instead of 3