Gymnastics

CrossFit Sanitas – Gymnastics Warm-up 3x 10 Knuckle Drags 10 Alt Soldier Kicks 10 Archer Rows 5 Ring Row to MU Transitions 2x 20 Face Pulls 8 External Rotations + 8 Internal Rotation ea side 8 Hollow Lat Press Downs Skill Bar Muscle Up Review Handstand Walking Circuit 3x 10-25ft HSW or :60 Practice 5 […]

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Thursday

CrossFit Sanitas – WOD Strength Deadlift (In 12-15 min perform 5 x 5 reps) Shoulder Press (Take 12 min to establish a 1RM ) Strength Accessory Metcon (Time) 3 Rounds :20 Second L sit 15 Close Grip High pulls ( empty barbell ) 15 DB Lateral raises (20/10) Sanitas Core Challenge Sanitas Core Challenge April […]

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Wednesday

CrossFit Sanitas – WOD Metcon (AMRAP – Reps) Amrap 20 1-1-5, 2-2-10, 3-3-15, 4-4-20, 5-5-25… Power Clean 205/145 Ring Muscle up Double Unders Metcon (AMRAP – Reps) Sanitas Core Challenge 30 Strict Medball Toes to Bar Rest 2:00 Max Superman hold Every second=a rep

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Tuesday

CrossFit Sanitas – WOD Strength Bent Over Row (Every 2min for 10min (5 Reps)) Increase in weight each set Workout Of the Day Metcon (Time) 3 rounds 40 Walking lunges 30 Abmat sit-ups 20 Alt Step-ups at 20”/16” 10 Strict T2B Sanitas Core Challenge Sanitas Core Challenge April 16th (AMRAP – Reps) 3 Rounds 20 […]

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Gymnastics

CrossFit Sanitas – Gymnastics Warm-Up Lax Ball to pecs, traps, mid back Wrist prep Then, 2-3x 3 way Banded Plank Taps 4 Banded Field Goals per side 10m Crab Walk + 10m Inchworms :30 Reverse Plank Circuit :30 Chin over Bar Hold 3-5 Negative Pull Ups 3 Negative Ring Dips w/Press Out Core Conditioning 10 […]

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Monday

CrossFit Sanitas – WOD Metcon (Time) For Time: Run 1 Mile 21 cals row 42 Double unders Run 900 15 Cals Row 30 Double unders Run 500 9 cals row 18 Double unders Metcon (AMRAP – Reps) Sanitas Core Challenge Accumulate 2:00 in an L hang Every second=rep

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Sunday

CrossFit Sanitas – WOD Bench Press (In 12:00 complete 5, 5, 3, 3, 1, 1) 65%, 70%, 75%, 80%, 82.5%, 85% Metcon (AMRAP – Reps) 20 min EMOM :30 work/:30rest Bike Landmine rotations Box Jumps Sit ups Metcon (AMRAP – Reps) Sanitas Core Challenge 4 x 5-8 Reverse Hyper

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Saturday

CrossFit Sanitas – WOD Metcon (Time) In teams of 2; Row 2K One person rows while the other completes 6 DBall cleans. Switch after every 6 cleans Rest 2:00 Row 2K 250 ft Shuttle Sprints (10 lengths) One person rows while the other completes 250 ft. Switch after every 250 ft Metcon (AMRAP – Reps) […]

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Friday

CrossFit Sanitas – WOD Death by Strict HSPU (AMRAP – Reps) EMOM until Failure 1 (the first minute) 2 (the second minute) 3 (the third minute) and so on… *Record Rx’d Reps, and scaling option.. Goal here is to get into the rounds of 6-10, so pick a scaling option that is appropriate* if you […]

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