CrossFit Inventive – Gymnastics

Warm-up

Thoracic spine stretch

twisted cross

red banded trap stretch

6 minutes:

20/24Hollow hold

20/40 hollow hold kick

3 x 5 Ring scap pulls

—————–

Strict Pull-ups (Wide grip 5 reps on every 90 sec x 4 sets)

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Metcon (No Measure)

Static Holds:

Option 1 –

For 60 seconds, perform one set of:

Chin Hang Toe Taps x max reps

– – – – – – – –

Option 2 –

For 60 seconds, perform one set of:

Chin Hang Hold x max time

90 sec rest & Repeat

Metcon (No Measure)

4 sets of:

False Grip Static Hang x 5-10 seconds

minimal rest

Metcon (No Measure)

Followed by. . .

3 sets of:

Ring Dip Negatives x 4 reps @ 30A0

*Use low rings so you can place your feet on the floor if necessary. The goal is to maintain a smooth descent from the very top of the dip to the lowest point.

5 sets of:

Squatted Muscle-Up Transition x 3-5 reps (slow and controlled)

Metcon (No Measure)

Every minute, on the minute, for 3 minutes (3 sets) of:

Band Assisted Strict Muscle-Up Transitions x 8 reps

*Adjust the band as necessary to make completing the reps difficult, but doable.