• Swink Athletics

Week of June 3rd

Hey everyone, June is HERE! Summer is in full swing and we are ready to tackle a new challenge. This month, the focus is going to be BEACH BODY!

More specifically, we are going to challenge you to do extra core work after each workout/day you attend. Core work is not only something you visually see, but it’s so beneficial to all your lifts and control of the body when it comes to running and gymnastics. The stronger the core, the stronger you are.

Every CrossFit training brings this up in the “core to extremity” rule. Basically, it says that you must first brace/engage the core before ever starting a movement or lift.

Also, dont think that core work is just situps and crunches, it’s so much more than that. Its low back, obliques, the ability to keep it engaged and the ability to resist rotation or movement. Time to LEARN!!



20:00 AMRAP

-5 Pullups

-10 Pushups

-15 Squats


“Quadruple 1’s”

For Time:

-1000m Row

-100 Double Unders

-1000m Run

-100 Double Unders


“CrossFit Total-ish”

5 Rounds of:

0:00-1:30 – 2 Back Squats

1:30-3:00 – 2 Shoulder Press

3:00-4:30 – 2 Deadlifts

Thursday Open Gym

For Time:

-27 Hang Squat Cleans, RX (95/65)

-9 Ring Muscle ups

-21 Hang Squat Cleans

-7 Ring Muscle ups

-15 Hang Squat Cleans

-5 Ring Muscle ups

-9 Hang Squat Cleans


2 Rounds For Time:

-50 AbMat Situps

-40 DB Snatches, RX (50/35)

-30 Burpee Box Jump overs, RX (24/20)


6 Rounds w/ a partner For Time:

-20 DB Reverse Lunges, alternating legs

-30/24 Calorie Bike

*1 partner does 1 round then partner 2 goes. Each person does 3 rounds each for a total of 6.

These 3 took home 3rd this weekend at Girls Gone RX in Dallas. We’re very proud of them and their performances so be sure to give them a high five this week in the gym!

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