Some of the people that read The Compound's blog don't see our Facebook page ("Like" us already!). I wanted to post Andre's video here too not just to support him, but also to show the effectiveness of gymnastics training for strength and improved mobility. When we talk gymnastics, we mean any body weight movement. So things as simple as push ups and squats can improve our gymnastics abilities and can later become dips and muscle ups or one-legged squats, etc.
Strength: Shoulder Press 3-3-3-3-3
Conditioning: CrossFit Games Open 11.4. Compare to 4.15.11
Complete as many rounds and reps as possible in 10:00 of:
- 60 Bar-facing Burpees
- 30 Overhead squat (120/ 90#)
- 10 Muscle-ups
Post weights and rounds to comments.