chris gaillard

Hometown:
Unknown
Gym:
Vintage CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

July 8, 2018

Performed at: Vintage CrossFit
Workout Name: Vintage Comp Squad
Description: 15 min AMRAP
100m Row
1 Gymnastics Complex*

Beginner Complex:
6 Push Ups
0:15 Plank

Intermediate Complex:
6 Handstand Push Ups
0:15 Handstand Hold

Advance Complex:
3 Strict Handstand Push Ups
3 Kipping Handstand Push Ups
0:15 Handstand Hold

The intent is to use the row to build fatigue before transitioning into an unbroken pressing Complex.

Find a pace on the row in which you can accumulate at least >1500m / 1200m on the rower. (15/12+ Rounds)
Results: 15m 00s
Workout scaled
Warmup: 75 bar-facing burpees
Strength Overhead squats with pause
Athlete's Notes: 6 rounds rx, 1 round kipping, 2 rounds pushups, +6 pushups
(Awesome workout)

7 similar workouts

Date Name WorkoutDescription Results
07/08/2018 Vintage Comp Squad 15 min AMRAP
100m Row
1 Gymnastics Complex*

Beginner Complex:
6 Push Ups
0:15 Plank

Intermediate Complex:
6 Handstand Push Ups
0:15 Handstand Hold

Advance Complex:
3 Strict Handstand Push Ups
3 Kipping Handstand Push Ups
0:15 Handstand Hold

The intent is to use the row to build fatigue before transitioning into an unbroken pressing Complex.

Find a pace on the row in which you can accumulate at least >1500m / 1200m on the rower. (15/12+ Rounds)		 15m 00s
Workout Scaled
06/17/2018 Vintage Comp Squad AMRAP 4 Min
21-15-9
Power Snatch (75/55)
Burpees

- Rest 4 Min -

AMRAP 4 Min
15-12-9
Power Snatch (95/65)
Bar Facing Burpees

- Rest 4 Min -

AMRAP 4 Min
9-7-5
Power Snatch (135/95)
Burpee Box Jump (24/20)		 60m 00s
Workout Scaled
04/29/2018 Vintage Comp Squad Back to Basics: The gymnastics kip.
Skill: Deep Dive into the gymnastics kip and application to various CrossFit movements.
Every 2 min for 20 minutes (10 Rounds)
Odd Rounds: 200m Run + 20 Pull Ups (scale 8 butterfly pullups)
Even Rounds: 200m Run + 20 Toes to Bar (scale 6 T2Bs)
*select a number of reps on each gymnastics movement that can be completed in two sets or less		 20m 00s
Workout Scaled
04/15/2018 Vintage Comp Squad Back to Basics: Pressing

Today we will cover pressing of all kinds. Learning how to maintain a solid core and stable joints, while pressing in just about any direction.

12 min EMOM
1: 8-12 Handstand Push Ups
2: 8-12 Ring Dips
3: 10-20 Push Ups		 12m 00s
Workout Scaled
04/15/2018 Vintage Comp Squad 4 Rounds
15 Push Press (95/65) (scale 10@75)
15 Box Jumps (24/20) (scale 10)		 1m 00s
Workout Scaled
04/08/2018 Vintage Comp Squad 4 Rounds for Time
15/10 Cal Bike (scale 10)
30 Air Squats (scale 20)		 1m 00s
Workout Scaled
04/08/2018 Vintage Comp Squad 3-3-3 Overhead Squat
3-3-3 Front Squat
3-3-3 Back Squat
*Climb in weight across all 9 sets		 275 lbs
Performed as RX