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
