amrap, crossfit, gymnastics, kettlebell cleans, pistols, toes to bar, wod, workouts -

Wednesday 3.4.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Kettlebell High Pulls

10 Goblet Squats

10 Alternating lateral box step-ups

10 Abmat Sit-ups

1 Minute Quad Roll

1 Minute Ab Stretch with ankle stretch in mountain climber position


Skill - Gymnastic Movements

3 Rounds

20' Handstand walk

10 Strict knee to elbows or hanging knee raises

4 Rope Climbs

:30 L-Sit Hold


WOD (Workout of the Day) 

"Lock and Load"  

20 Minute Amrap

20 Alternating Kettlebell Power Cleans 53/35

20 Alternating Pistols

20 Toes to Bar

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 4-8 Rounds 
  • This is a grinder, make sure to keep moving, don't blaze out of the gates only to be lagging in round 3, pick a pace you can keep moving with.  Rest on your transitions and when fatigue sets in on the exercises, pick a rest time you can stick with along with a rep scheme and don't move away from it.  You will find your pace around Round 3 and just stick with it.
  • Score is total rounds plus reps.

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lighter weight, box assisted pistols or rig assisted, hanging knee raises