CrossFit Inventive – Gymnastics

Warm-up

30 red banded nosed bridges

10 pass throughs

10 banded press each side

running clock:

30 x hand plank shoulder taps

10 x scap push-ups

20 x hollow rocks

60 sec superman hold

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Metcon (No Measure)

Every 30 seconds, for 3 minutes (2 sets) of:

Interval 1 – Scap pulls x 9 reps

Interval 2 – Half Pull-Up Pulses x 12 reps

*Scale this movement if necessary by placing your feet either on the floor or on a box in front of you.

Interval 3 – Chin over bar hold or Scale to Chin Hang Toe Taps x 15 reps

Metcon (No Measure)

Chest-To-Bar Pull-Up Scaled x 6 reps with 1 sec pause at bar.

Keep shoulders down and back and elbows behind the body, not under the ba.

Metcon (AMRAP – Reps)

Jumping Pull-up:

For 60 seconds, perform one set of:

Jumping Pull-Ups x max reps (Unbroken) Aim for 1 sec hold over bar before the following rep.

Get legs should do all the work of accepting the load of the body as you come down from the jump. Your arms’ job is simply to help you pull upward into the pull-up, not to help you land on the floor.

Metcon (No Measure)

Core:

For 2 minutes, perform one set of:

Tuck Rocks x max reps

Rest 60 sec

60 sec Max effort L-sit on plates

Rest 60 sec

Repeat 60 sec Max effort L-sit on plates