Gymnastic Test
2:00 AMRAP
Level 1: Max Distance Double Dumbbell Overhead Carry
Level 2: Max Wall Walks
Level 3: Max Distance Handstand Walk
For distance, every 25 feet = 1 rep.
We're testing total accumulated effort in two minutes, not one max set.
WOD
"The Holly and the Ivy"
30:00 AMRAP
10x50ft Shuttle Runs
20/16 Calorie Air Bike
(Score is Rounds + Reps)
WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.
WOD
"Optimus Prime"
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
Strength 1
Barbell Curl 21's
3 sets: 21 reps – RPE 8
*Rest 1:00-1:30 b/t sets
WOD
”CrossFit Open WOD19.3”
For time
200' Dumbbell Overhead Walking Lunge 50#/35#
50 Alternating Single Dumbbell Step-up 50#/353 (24"/20")
50 Strict Handstand Push-ups
200' Handstand Walk
* Score is reps completed at the Open 10-minute time cap. But we'd like you to then finish the workout, so put your overall time in your score comments.
