8/8/2025

Times Union Center

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)

Independence
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)

Liberty
Every 1:30 (8 sets)
50 Single Unders
8 Dumbbell Snatches (light)

  • Target Time: 45-60 seconds

  • Time Cap each set: 1:10

Gymnastics: Handstand Pushups

5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)

  • Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box

  • Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups

  • Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups

The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don't need to break.

CrossFit KGB